Call Us: 609.915.8516

Thursday October 5 2017


  • 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

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