Call Us: 609.915.8516

Monday February 6 2017


*Team CrossFit Hamilton T-Shirt Form is live. Order deadline is next Wednesday, February 8. Use the Google Document.

*Sign up for the 2017 CrossFit Open! Search for CrossFit Hamilton and join Team CrossFit Hamilton. Click here.

*We have extra CrossFit Hamilton Winter Beanies. Please contact Joey if you would like one! They are $20. 


Courtesy of 1/31/17

Five 3-minute rounds of:
185-lb. front squats, 10 reps (#185/125)
10 box jumps, 36-in. box (#36/20)
Row for max calories

Rest 3 minutes between rounds.


*The Front Squat should be pulled from the ground and completed unbroken. 

*The Box Jump height should be higher than normal. 


*Scale the weight for the Front Squat

*Scale the heigh for the Box Jump


*Record Total Cals for each round on the whiteboard, weight, and box height. 

Coach Jake held 45+ Cals each round @185/30”.

Coach Joey held 35+ Cals each round @185/30″.


About the Author

Leave a Reply



Please enter the CAPTCHA text