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Wednesday May 23 2018

NEWS:

  • CrossFit Hamilton will be closed on Monday, May 28th.

WOD:

Part 1:

Every Minute on the Minute x 10 Minutes:

Odd: Shoulder Press x 3 Reps

Even: Deadlift x 3 Reps

Part 2:

Every 3 Minutes x 5 Sets, Complete:

15 / 12 Calorie Assault Bike

15 Kettlebell Sumo Deadlift High Pull #70/53

15 Toes to Bar

FORMAT:

  • Prior to Part 1, spend time building to approximately 80% of your 1 rep max Deadlift and Shoulder Press
    • You should be using approximately 80% or higher during the EMOM.

 

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