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Friday April 28 2017

NEWS:

*Welcome and Congratulations to Coach Tori Leigh. Tori went through a 2 month coaching internship that has fully prepared her to lead a class at CrossFit Hamilton. In addition to Coaching at CrossFit Hamilton, Tori has been coaching soccer for a very long time. She certainly is a natural when it comes to Coaching! Tori loves what she does and it is easily seen through her Coaching! 

*CFH Potluck Dinner and Culinary Throw-down is tonight, Friday, April 28th! Please join us for a night of fun!

WOD:

“Hurt Like Hell”

4 sets of: 3 min. on / 3 min. off

Sprint 200m, then:

AMRAP in Remaining Time of:

7 Sumo Deadlift High Pulls #95/65

7 Toes to Bar

7 Box Jumps #24/20

FORMAT:

*200m is to the beginning of the side walk on the straight away. SPRINT THIS!

* In the time that is left, complete the 7s, AMRAP style.

Scaling:

*Substitute Hanging Knee Raises for Toes to Bar!

 

 

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