Call Us: 609.915.8516

Tuesday December 19 2017

Holiday Schedule 2017:

  • Monday, December 25th: CrossFit Hamilton will be closed
  • Tuesday, December 26th: Revised Schedule
    • 9:30 am
    • 4, 5, 6pm
  • Monday, January 1st: CrossFit Hamilton will be closed
  • Tuesday, January 2nd: Revised Schedule
    • 9:30am
    • 4, 5, 6pm
*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:

5 Rounds For Time:

Run 200m

Front Squats***

Round 1: 21 reps at #135/95

Round 2: 15 reps at #155/105

Round 3: 9 reps at #185/125

Round 4: 6 reps at #205/145

Round 5: 3 reps at #225/155

FORMAT:

  • Get after this one!
  • Goal is to go unbroken on the squats at the desired weight.
  • Regardless of the weight you begin with, the goal is to increase across the workout
  • 20 minute. Time Cap

SCALING:

  • Running
    • For those who prefer not to run or cannot run
      • Bike 15 Calories or
      • Row 20 Calories
About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text