Call Us: 609.915.8516

Wednesday May 24 2017

NEWS:

*Save the Date: “Murph,” Saturday, June 3rd, 2017. 

*ALS Marathon Row for a Cure, Saturday, June 10th, 2017 @ Lululemon Montclair. Please see Marcie Margotti for more information on how to join a team and how to donate.

*CrossFit Hamilton will be holding an Open Gym on Monday, May 29 2017, Memorial Day. Open Gym will be held from 9am-11am. Please be respectful of this time!

WOD:

5 Sets of:

1 min. Max Ring Dips

1 min. Max Push Jerk #115/75

1 min. Max Toes to Bar

1 min. Rest!

FORMAT:

*Score only # of Total Push Jerks at the end of the workout and weight.

SCALING:

*Scales for Ring Dips:

  1. Bar Dips. We have two matador bars that can be attached to the pull-up rig.
  2. Box Dips. Place yourself between two boxes.
  3. Ring Dip Jump to Support and Hold.

*Scales for Toes to Bar:

  1. Lower Reps
  2. Hanging Knee Raises as high as possible

 

 

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