**4pm class on Monday and Tuesday will begin February 1.
** Sign up for Jason Ackerman’s Nutrition Seminar on 2/16/16 from 7pm- ?. See Facebook post for more information. Please let me know if you need help signing up.
**Classes switched to 4:30 and 5:30 on Tuesday 2/16/16 because of Seminar. Please sign up on WodHopper when available.
**PLEASE GIVE CASH TO JOEY FOR CROSSFIT HAMILTON OPEN T-SHIRTS AS SOON AS POSSIBLE. THANKS!
**CrossFit Open registration has begun! Sign up by clicking here!
4 Rounds of:
5 Cal Row & 10 Empty Bar Hang Power Clean and Jerk.
Complete 4 SETS each of:
AMRAP 3 min.
Row 10/8 Calories
10x Hang Power Clean and Jerk #95/65
*If more than 10 athletes in class, pair in 2’s. 2 athletes will share 1 barbell and 1 rower. Athlete 1 will complete their 3 min. AMRAP while Athlete 2 rests. Athlete 1 will then rest 3:30 while Athlete 2 executes their 3 min. AMRAP. Keep switching in this fashion. Each Athlete should complete 4 sets.