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Thursday January 19 2017


Be sure to check out CrossFit Hamilton’s Instagram @crossfithamilton

Drill 1: False Grip Ring Row

Drill 2: Strict Knees to Elbows

Drill 3: Stability Above Rings / Bar

Drill 4: Kipping Swing Bar/ Rings


As apart of the warm-up, spend 10 minutes completing:

Muscle Up Drill 3 and 4.


Part 1:


Three rounds for time:
Run 400 meters
Kettlebell Swings #53/35
12 Pull-ups

Part 2:

Row 1,000m For Time


*Score 1: Helen

*Score 2: Row 1k

*No rest after finishing “Helen,” get right to the rower.

*If more than 10 Athletes in class, stagger “Helen” start by five minutes.


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