Call Us: 609.915.8516

Tuesday November 29 2016

NEWS:

*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. 

WOD:

Part 1:

Spend 15 min. to Build to a 7 Rep Deadlift.

Part 2:

21 – 15 – 9

Deadlift #245/165

50 – 50 – 50

Double Under’s

FORMAT:

*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. 

SCALING:

*Scale the Double Under’s by performing max attempts in 1 min. OR perform 150 single unders for 50 double unders.

 

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