Call Us: 609.915.8516

Wednesday December 20 2017

Final Reminder:

  • CrossFit Hamilton Shirt and Hat orders are due today, Wednesday, December 20th!
    • Payment can be handed in at a later date!

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:

Part 1a:

Push Press

1-1-1-1-1

Part 1b:

Take 80% of heaviest weight today and perform 1 set of Max Reps!

Part 2:

3 sets:

1 min. Max Alternating Dumbbell Bench Press

1 min. Max Rope Climbs

1 min. Max Plank Hold

1 min. Rest!

FORMAT:

  • See 12/4/17 for 5 rep max!
  • See 12/12/17 for 3 rep max!
  • For Part 1, Build to a 1 rep max Push Press
  • For Part 2, start at different stations depending on number of athletes

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