Joe W. taking on his first Open this year.

NEWS:

*Please take a moment and click here to fill out the most recent CrossFit Hamilton Survey. You can also find more information on the Member’s Only Facebook Page.

*Wednesday and Thursday 4pm classes begin April 6th!!!

*Wednesday 8pm Open Gym begins April 6th!

WARM-UP:

WOD:

Part 1:

Push Jerk

5 x 1

Part 2:

4 sets:

1 minute of Max Handstand Hold OR Max HSPU

1 minute of of Rest

FORMAT:

*Build to a 1 rep max during the 5 sets.

*Refer to 3/22/16 for 3rm Push Jerk weight.

SCALING: