Call Us: 609.915.8516

Friday January 8 2016

NEWS:

** Sign up for Jason Ackerman’s Nutrition Seminar on 2/16/16 from 7pm- ?. See Facebook post for more information.

**Team CrossFit Hamilton 2016 Open Shirts!!! See information regarding this on Facebook.

CFH-Open_WomensCFH-Open_Mens

WARM-UP:

*Include 3 x 8-10 Wall Ball Shots **

**Use a heavier ball than you are normally used to. For example, if you continually use an 8lb Wall Ball in a work out, use a 10-12lb ball in the warm-up and strive to get 8-10 reps.

WOD:

For Time:

40 – 30 – 20 – 10

Wall Ball Shots #20/14

Box Jump Overs #24/20

 

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