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Wednesday March 8 2017


*Kettlebell Kitchen will be sponsoring CrossFit Open 17.3 at CrossFit Hamilton on Friday night. They will be providing food as well as raffles for some lucky winners!


20 min. AMRAP

1,000m Row

80 Wall Ball Shots #20/14

60 Box Jump Overs #24/20

40 Sumo Deadlift High Pulls #115/75

20 Ring / Bar Muscle Ups


*Night classes, put rowers on Open Gym side to maximize spacing.


*Ring / Bar Muscle Ups = 1 MU = 3 Pull + 3 Push. 


Pull: Ring Row, Jumping Pull-up, Strict Pull-up, Chin over Bar Pull-up, Chest to Bar Pull-up

*No bands

Push: Push-up, Hand Release Push-up, Ring Dip

*If scaling with Push + Pull, perform 20 sets of 3 + 3.




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