*CrossFit Hamilton will be closed this Sunday, December 4th, 2016 for a CrossFit Specialty Seminar.
*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.
Spend 15 min. to Build to a 7 Rep Deadlift.
21 – 15 – 9
50 – 50 – 50
*Build to a weight in Part 1 that is slightly heavier than your Part 2 weight. Do not perform too many sets on Part 1.
*Part 2 Deadlift weight should be a weight that you can perform in 1-2 sets.
*Scale the Double Under’s by performing max attempts in 1 min. OR perform 150 single unders for 50 double unders.