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Thursday August 17 2017

UPCOMING SCHEDULE:

*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.

WOD:

Part 1:

For Time: 15 min. Time Cap

25 – 20 – 15 – 10 – 5 

Chest to Bar Pull-ups***

50 – 40 – 30 – 20 – 10

Abmat Sit-ups

Part 2:

Immediately take 12 minutes and build to a 3 repetition Clean & Jerk

FORMAT:

*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 

SCALING:

*Sub Bar Muscle Ups for Chest to Bar Pull-ups.

  • Change Rep Scheme to 10-8-6-4-2 for Bar Muscle Ups

 

 

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