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Benchmark Tuesday 1 Fran

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NEWS:

*Rowing specific Endurance class will begin THIS Thursday, May 5th. Please sign up on WodHopper.

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.

WARM-UP:

WOD:

Part 1: 10 min. CAP

“Fran” 

21 – 15 – 9

Thrusters #95/65

Pull-ups

Part 2:

a) Tabata Abmat Sit-ups

b) Tabata Push-ups

FORMAT:

*1st Benchmark WOD this month!

*Make sure you note your score, weight, scales, etc.

SCALING:

Pull-ups –>

Scale # of total reps 1st.

Scale to banded pull-ups 2nd.

*No Ring Rows or Jumping Pull-ups unless needed.

 

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