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Friday April 8 2016

(L-R) Capt. Ken, Coach Rob, Coach Jake, Alyssa getting after calories on the rower.

(L-R) Capt. Ken, Coach Rob, Coach Jake, Alyssa getting after calories on the rower.

NEWS:

*”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:

4 Rounds for Time:

25 Box Jump Overs #24/20

25 Kettlebell Swings #53/35

200m Run

FORMAT:

*KBS are overhead (American).

SCALING:

 

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