Call Us: 609.915.8516

Monday December 18 2017

Holiday Schedule 2017:

  • Monday, December 25th: CrossFit Hamilton will be closed
  • Tuesday, December 26th: Revised Schedule
    • 9:30 am
    • 4, 5, 6pm
  • 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:

12 min. AMRAP

2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 . . . + (2s):

Chest to Bar Pull-up

Hang Power Snatch #75/55

Box Jump Over #24/20

FORMAT:

  • This type of workout is similar to what you may see in the CrossFit Open this year.
  • Increase repetitions by 2 on all movements as you cycle through for 12 minutes.

SCALING:

  • Chest to Bar Pull-up
    • Perform regular pull-ups if you cannot complete CTB
    • Perform jumping CTB pull-ups if you cannot complete regular pull-ups
    • Perform jumping pull-ups if you cannot complete jumping CTB
  • Hang Power Snatch
    • Decrease the weight and perform as is
    • Use a Dumbbell if you cannot use a barbell
  • Box Jump Over
    • Step up / step over

 

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