Call Us: 609.915.8516

Friday December 29 2017

Holiday Schedule 2017:

  • Monday, January 1st: CrossFit Hamilton will be closed
  • Tuesday, January 2nd: Revised Schedule
    • 9:30am
    • 4, 5, 6pm
*Drop-Ins: If you are in the area for the Holiday’s, you are more than welcome to drop in to a class. Please first email us at BonanniFitness@gmail.com. 

WOD:

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target / 14 lb. to 9-foot target
30 cleans, 135 lb. / 95 lb.
20 muscle-ups

SCALING:

  • Toes to Bar
    • Hanging Knee Raise
  • Muscle Ups
    • Chest to Bar Pull-ups
    • Pull-ups
    • Jumping Pull-ups

FORMAT:

  • 4th of many CrossFit Open Workouts that will be retested in the two months leading up to the Open!
  • Know your score  and devise a plan to CRUSH it!
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