NEWS:
*Tyler from Stronger Faster Healthier will be at CrossFit Hamilton next TODAY 6/14 for a sampling and some education! They have some revamped products for better taste as well as new items added to the SFH line. Make sure you stop by!
WOD:
Alternate Rounds of A/B :90 seconds on / :90 seconds off x 10 Total Sets (5 each)
A) Row 250m + Max Burpees in the remaining time
B) Row 250m + Max Box Jumps #30/24 in the remaining time
FORMAT:
*Round 1 – Row / Burpees. Round 2 – Row / Box Jumps
*Round 3 – Row / Burpees. Round 4 – Row / Box Jumps
*Round 5 – Row / Burpees. Round 6 – Row / Box Jumps
*Round 7 – Row / Burpees. Round 8 – Row / Box Jumps
*Round 9 – Row / Burpees. Round 10 – Row / Box Jumps
*Work/Rest for Athlete 1:
*Athlete 2 will take on the opposite schedule.
Works 0-1:30 / Rests 1:30-3:00
Works 3-4:30 / Rests 4:30-6:00
Works 6-7:30 / Rests 7:30-9:00
Works 9:00-10:30 / Rests 10:30-12:00
Works 12-13:30 / Rests 13:30-15:00
Works 15-16:30 / Rests 16:30-18:00
Works 18-19:30 / Rests 19:30-21:00
Works 21-22:30 / Rests 22:30-24:00
Works 24-25:30 / Rests 25:30-27:00
Works 27-28:30 / Rests 1:30-30:00