Kipping pullups
Deadlift 3-3-3-3-3
10 snatches (95/65)
20 thrusters (95/65)
30 SDLHP (95/65)
Congratulations to last month’s challenge winners! Jim had a wall sit of 4:30, while Maggie held it up for 8 minutes!
This month’s challenge is an 80 m (4 x 20 m) shuttle run. Try and change direction as quickly as you can.
Kipping pullups
Deadlift 5-5-5-5-5
6 rounds
15 wall balls (20/14)
10 pullups
5 pike jumps
One-leg MB catch – 30 tosses per leg
Back Squat 5-5-5-5-5
5 rounds
5 deadlifts (@ 80% of 1 RM)
30 squats
L-sit – hold for a total of 60 seconds
Deadlift 1-1-1-1-1-1-1
50 pullups
50 box jumps
50 KBS (24/16)
*Do 5 pushups every minute on the minute*
Double unders
Deadlift 3-3-3-3-3
8 rounds
250 m row
30 seconds rest
As of Tuesday, December 27, 2011, Steel City CrossFit, Hamilton will no longer be offering our Wednesday 7 pm Bootcamp class. You can check out our full schedule here. Happy Holidays!