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Tuesday April 12 2016

Capt. Ken and Ed Biceps showing support during 16.5.

Capt. Ken and Ed Biceps showing support during 16.5.

NEWS:

*”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:

12 min. AMRAP

50 Cal Row

50 Lunges #53/35

50 Abmat Sit-ups

50 Kettlebell Swings #53/35

FORMAT:

*If more than 10 Athletes, stagger start by 3 minutes. 

*Lunges are weighted using same weight as Kettlebell.

*Weight for lunges is held in front rack position.

*Kettlebell Swings are overhead.

*Goal is to get back to the ROWER!

SCALING:

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