- CrossFit Hamilton will be closed on Saturday and Sunday all day due to CrossFit Specialty Seminar, Aerobic Capacity.
- If you purchased a CrossFit Hamilton T-shirt and paid cash, please give this to Karen or Joey.
4 Rounds of: 3 min. on / 3 min. off
21 Kettlebell Swings #53/35
15 Box Jumps #24/20
9 Push Jerks #135/95
Max Air Squats in the remaining time
- Score is number of Air Squats per round!
- Kettlebell Swings
- Decrease the weight in order to get 21 reps unbroken every round!
- Swing the KB to eye level if you cannot go overhead
- Box Jumps
- Decrease the height of the box in order to jump!
- Step ups if needed
- Push Jerks
- Decrease the weight in order to get 9 reps unbroken every round!
- Air Squats
- Coaches Scale in class if needed