Call Us: 609.915.8516

Tuesday December 13 2016

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NEWS:

****CFH Christmas Party, Saturday, December 17th @ 7pm @ Alstarz. First round is on CrossFit Hamilton!

****CFH / GNC Hamilton St. Jude Fundraiser, December 17th @ 9:30 am. Teams of 3. Please see Lindsay Nosari or Joey if you are having trouble signing up for a team. 

*There will be NO Open Gym from 4-6pm, Wednesdays, and 4-5pm, Thursdays. Mercer Junior Crew Team will be utilizing the gym for their training. 

*Drop-Ins: If you are in the area for the Holiday’s, you are more than welcome to drop in to a class. Please first email us at BonanniFitness@gmail.com. 

WOD:

Part 1:

 

Clean and Jerk 3 Rep Max

This does not have to be touch and go. You can drop between reps.

Part 2:

6 min. AMRAP

Max Cleans @ 80% of Part 1.

 

FORMAT:

*When “Clean” is specified, it means Squat Clean. Work at lighter weights if needed. Don’t default to Power Cleans.

*Part 2 is Squat Cleans also.

 

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