NEWS:
- CrossFit Hamilton will be closed on Saturday and Sunday all day due to CrossFit Specialty Seminar, Aerobic Capacity.
WOD:
From CrossFit.com, 9/13/17
For Time:
30 – 20 – 10
GHD Sit-ups
Toes to Bar
Wall Balls #20/14
FORMAT:
- This WOD should take under 12 minutes!
- GHD Sit-ups can only be performed if you have experience with this movement.
SCALING:
- GHD Sit-ups
- Substitute anchored Abmat Sit-ups
- Use two dumbbells to anchor your feet in
- Substitute anchored Abmat Sit-ups
- Toes to Bar
- Decrease reps and complete Toes to Bar
- Substitue Hanging Knee Raises
- Coaches scale further if needed
- Wall Balls
- Wall Balls should be performed unbroken! Choose a weight that will allow you to do this!