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Friday September 29 2017

Please see Karen or Joey if you would like CrossFit Hamilton’s New T-shirt!
Order’s need to be in by 10/1.

WOD:

4 Rounds for Time:

5 Power Snatch #155/105

15 Chest to Bar Pull-ups

45 Double Under’s

FORMAT:

  • Choose a heavier weight for the Power Snatch.
  • Use same weight from 9/15/17 WOD!

SCALING:

  • Power Snatch
    • Decrease weight for you can complete 5 reps in under 30 seconds
      • Practice this in the warm-up!
    • If unable to perform Power Snatch, scale by performing Power Cleans
  • Chest to Bar Pull-ups
    • If unable to perform Chest to Bar Pull-ups, scale by completing regular pull-ups
    • If unable to perform regular pull-ups, scale by performing jumping pull-ups today
  • Double Under’s
    • Scale by completing max reps in 45 seconds of either Double Under’s or Single Under’s
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