Call Us: 609.915.8516

Tuesday February 21 2017

NEWS:

 *If you purchased a CrossFit Hamilton shirt, please give cash payments to Joey or Dave this week. Thanks! 

*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. 

WOD:

15 min. AMRAP

50 Cal Row

40 Kettlebell Swings #53/35

30 Handstand Push-ups

20 Push Press #135/95

10 Bar Muscle Ups

FORMAT:

*IF you complete 10 Bar Muscle Ups, return to the Row.

SCALING:

*Sub 3 Pulls + 3 Pushes (i.e., pull-ups and push-ups) for 1 Bar Muscle Up

*Subs for Handstand Push-ups:

  1. Less Reps (Cap at 2:30 of attempts)
  2. Kick up and handstand hold (Cap at 2:30 of attempts)
  3. Wall Walks (Cap at 2:30 of attempts)

 

 

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