Call Us: 609.915.8516

Saturday January 9 2016


** 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.



Movement Prep:

*3x: 40 Jump Rope (any style), 10 Empty Barbell Power Snatch, 10 Empty Barbell Overhead Squats.

*Shoulder mobility–>Coach’s choice.

WOD Prep:

3x: 7 Toes to Bar, 5 Power Snatch, 5 OHS, 100m Run

**You should be adding weight to find working weight being used for WOD.


15 min. AMRAP

40 Toes to Bar

30 Power Snatch #75/55

30 Overhead Squats #75/55

400m Run

Complete as many rounds and reps as possible in the 15 min. window.

*1 Barbell per athlete

*Scale reps to complete @ least 1 round!

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