Main – CrossFit
Main WOD
Hamilton (Time)
3 Rounds for time of:
1000m Row
50 Push-ups
1000m Run
50 Pull-ups
In honor of U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, died on May, 28, 2011
To learn more about Hamilton click here
You can do this as a 2 person team if needed
500m row each
25 push ups each
400m run each
25 pull ups each
Per round
Competition WOD
Metcon (Time)
10 rounds of
200m run
9 wall ball 30/20
6 C2B pull up
3 thrusters 135/95