Call Us: 609.915.8516

Tuesday October 10 2017

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:

For Time:

Run 200m

20 Wall Balls #20/14

Run 400m

30 Wall Balls

Run 600m

40 Wall Balls

Run 600m

40 Wall Balls

Run 400m

30 Wall Balls

Run 200m

20 Wall Balls

FORMAT:

  • There is a 22 min. Time Cap, Scale Accordingly
  • For the 600m Run,
    • Run to 400m, back to 200m, back to 400m, back to gym.

SCALING:

  • Run
    • Shorten the distance on the run
      • 200m –> no longer than 1 minute
      • 400m –> no longer than 2 minutes
      • 600m –> no longer than 3 minutes
  • Wall Balls
    • Wall Balls should be performed mostly unbroken.
      • 20’s –> unbroken
      • 30’s –> 2 sets at most
      • 40’s –> 3 sets at most

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