500m row
then do
20 wall ball
10 pullups
20 ring pushups
10 kettle bell swings
4 rounds
finish with 500m row

Personal Trainer Hamilton Boot Camp
Complete 5 rounds of as many reps as possible in a minute at each station of:
Farmer’s Walk
Shoulder Press
Ball Slams
Bear Walk
Sit Ups

Steel City CrossFit Hamilton Boot Camp Workout
400m row
30 wall balls
30 box jumps
4 rounds