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Wednesday March 8 2017

NEWS:

*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!

WOD:

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

FORMAT:

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

SCALING:

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

Options:

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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