*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity
*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity
- CrossFit Hamilton will be closed both days for the Seminar.
*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.
- Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
- Friday, October 20th, we will only be holding morning classes in preparation for the event.
- Saturday, October 21st, there will be no classes.
For Time: 15 min. Time Cap
25 – 20 – 15 – 10 – 5
Chest to Bar Pull-ups***
50 – 40 – 30 – 20 – 10
Immediately take 12 minutes and build to a 3 repetition Clean & Jerk
*As soon as your done part 1, start building to 3 rep C&J in part 2.
*Two scores: Part 1 WOD time & Part 2 WEIGHT
*Sub Bar Muscle Ups for Chest to Bar Pull-ups.
- Change Rep Scheme to 10-8-6-4-2 for Bar Muscle Ups