*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT
*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity
- CrossFit Hamilton will be closed both days for the Seminar.
*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.
- Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
- Friday, October 20th, we will only be holding morning classes in preparation for the event.
- Saturday, October 21st, there will be no classes.
4 Sets of:
4 min. AMRAP
21 Kettlebell Swings #53/35
21 / 17 Calorie Row
21 Burpees over the Rower
Rest 4 min. after each AMRAP
- Rest 4 min. after each AMRAP
- The goal should be to get at least 1 Full Round every AMRAP
- Restart the AMRAP at the beginning every time.
- Kettlebell Swing
- Kettlebell Swings are Overhead today
- You should be able to perform 21 unbroken or in 2 sets at most
- If you cannot go overhead, scale by performing KB Swings to eye level.
- Row hard! The row should be completed in about 1 minute every time!
- Scale by using a bike if cannot row
- Burpees over Row
- We haven’t done these in a while! Attack!
- Scale by doing a Burpee and stepping over your rower