3 rounds:
5 pullups
10 pushups
15 squats
then
a light 250 m row, focus on form
15 good mornings
10 dislocates
2000 m row for time
3-3-3-3-3
Shoulder Press
Congratulations to Jeremy, rowing 2K in 7:58, and to Maria for setting a new PR with a 55 lb shoulder press!
Steel City CrossFit Hamilton WOD
Warmup:
15 shoulder openers
15 sec samson stretch
15 good mornings
15 ankle stretches each leg
WOD:
Complete 4 rounds of the following for time:
15 burpees
15 push ups
15 sit ups
15 squats
15 burpees
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Great work this morning everyone! Awesome work on those burpees!!
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!