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Friday, October 28 2016


CrossFit Hamilton is moving! Please let us know if you haven’t received an emailing pertaining to this!


Part 1:

Practice Barbell Cycling. Choose a weight a little heavier than your workout weight and do 3 sets of 10 reps. Practice:

1) Speed 

2) Turnover

Part 2:

10 min. AMRAP

30 Double Under’s

15 Power Snatch #75/55



*Please don’t drop empty bars, 10s, 15s.

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