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9/4/14

CrossFit Hamilton Night Out this Saturday at 7pm!

Olympic Lifting Speciality Class on Monday, September 8th from 5:30-7pm

-Sign up mandatory in WodHopper. (This will be released on Friday).

-6pm/7pm classes will run as normal.

“Helen” Benchmark Test 1 on Tuesday, September 9th. Classes to run normally.

Strength:

6 sets of: 1 Push Press & 1 Push Jerk

-The Push Jerk follows the Push Press. (There is no racking the bar in between)

WOD:

3 rounds:

6 Handstand Pushups

9 Ground to Overhead

12 Burpees

This workout is meant to be under 7 minutes. The Ground to Overhead should be fast, smooth and to the point where you can cycle these reps together.

 

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