Call Us: 609.915.8516

Wednesday December 27 2017

Holiday Schedule 2017:

  • 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:

4 Rounds for Time:

20 Overhead Squats #95/65

400m Run

60 Double Under’s

FORMAT:

  • This workout should be completed in under 20 minutes. (~5 min. per round)

SCALING:

  • Overhead Squats
    • Sub Front Squats if you cannot perform Overhead Squats
  • Run
    • Scale distance first! Choose a distance that you can complete in 90 seconds
    • If you are unable to run today (weather, injury)
      • Bike 20 Calories
      • Row 25 Calories
  • Double Under’s
    • Scale by performing Double Under attempts or Single Under’s in 60 seconds.
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