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Thursday May 5 2016

cinco-de-mayo

NEWS:

*Great work on “Fran!!!”

*Rowing specific Endurance class is being postponed for the time being. Sorry for any inconvenience! 

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.

WARM-UP:

 

WOD:

5 Rounds for Time

21 Double Unders (Scale is 30 seconds of work/attempts)

15 Wall Ball Shots #20/14

9 Kettlebell Swings #70/53

6 Handstand Push-ups

FORMAT:

*Go unbroken on all movements if possible! 

*Choose a heavier weight than you normally use for KBS

SCALING:

 

 

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