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
• 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!