NEWS:

• CrossFit Hamilton Schedule For The Week of H2H Competition:
  • Friday, 10/20: Classes at 6am & 930am.
    • Gym will close at 10:30 for set-up
  • Saturday, 10/21: Competition Day!
    • No Classes
  • Sunday, 10/22: No Classes / Open Gym
    • Clean-up day
• If you purchased a CrossFit Hamilton T-shirt and paid cash, please give this to Karen or Joey.

WOD:

15 min. AMRAP

10 Handstand Push-ups

20 Toes to Bar

30 Abmat Sit-ups

40 Double Under’s

FORMAT:

• You should be able to complete 1 round in around 2 minutes

SCALING:

• Handstand Push-ups
  • Lower the reps per round
  • Use 2 abmats at most
  • Coaches scale further
• Toes to Bar
  • Lower the reps per round
  • Perform Hanging Knee Raises
  • Coaches scale further if athlete cannot hang from bar
• Abmat Sit-ups
  • Lower the reps per round if needed
• Double Unders
  • Lower the reps per round if needed
  • Perform max doubles/singles in :30 seconds