Call Us: 609.915.8516

Monday November 14 2016

NEWS:

*CrossFit Hamilton will be closed on Sunday, 11/20 due to the move.

* If you are interested in helping us move 11/19-11/20, please email Joey at BonanniFitness@gmail.com.

*We will be holding a Thanksgiving WOD at CrossFit Hamilton’s new location. More information will be released this week.

WOD:

 

Every 4 minutes x 5 sets, complete:

20/15 Cal Row

12 Deadlifts #135/95

9 Hang Power Cleans

6 Push Jerks

FORMAT:

*You should be able to do the above complex very fast!

*1 Barbell for this workout. If more than 10 athletes in the class, 1/2 of the  class will stagger start by 2 minutes. For example:

Round 1:

Athlete 1 has from 0-4 to complete the above work. They will rest with whatever time is left over.

Athlete 2 has from 2-6 to complete the above work. They will rest with whatever time is left over.

Round 2:

Athlete 1 has from 4-8, Athlete 2 from 6-10.

Round 3:

Athlete 1 has from 8-12, Athlete 2 from 10-14.

Round 4:

Athlete 1 has from 12-16, Athlete 2 from 14-18.

Round 5:

Athlete 1 has from 16-20, Athlete 2 from 18-22.

SCALING:

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