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Thursday February 2 2017



*Team CrossFit Hamilton T-Shirt Form is live. Order deadline is next Wednesday, February 8. 

*Sign up for the 2017 CrossFit Open! Search for CrossFit Hamilton and join Team CrossFit Hamilton. Click here.

*We have extra CrossFit Hamilton Winter Beanies. Please contact Joey if you would like one! They are $20. 


“That Was L-I-T”

18 min. AMRAP

Ascend the ladder as high as possible in 18 minutes:
2 DB Ground to Overhead (See Video on CFH Instagram)
2 Chest to Bar Pull-ups
2 DB Front Rack Walking Lunges
4 DB Ground to Overhead
4 Chest to Bar Pull-ups
4 DB Front Rack Walking Lunges
6 DB Ground to Overhead
6 Chest to Bar Pull-ups
6 DB Front Rack Walking Lunges

Continue adding 2 reps each round


*1 Set of Dumbbells per athlete.

*Consider using 1 Dumbbell or just bodyweight for lunges if 2 dumbbells is unattainable.


*For Athletes with muscle ups, consider subbing either ring or bar muscle ups for pull-ups. Instead of adding 2 reps per round, only add 1.

*Scale CTB Pull-ups with Regular Pull-ups

*Scale Regular Pull-ups with Jumping Pull-ups

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