Call Us: 609.915.8516

Tuesday October 3 2017


  • CrossFit Hamilton will be closed on Saturday and Sunday all day due to CrossFit Specialty Seminar, Aerobic Capacity.


From, 9/13/17

For Time:

30 – 20 – 10

GHD Sit-ups

Toes to Bar

Wall Balls #20/14


  • This WOD should take under 12 minutes!
  • GHD Sit-ups can only be performed if you have experience with this movement.


  • 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!

About the Author

Leave a Reply



Please enter the CAPTCHA text