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Friday August 12 2016


*CrossFit Hamilton Summer Picnic at the Shennard’s! Dennis and Louise are incredibly kind to host a CFH summer picnic! Party starts at 2:00 pm so you have plenty of time to get ready after Saturday’s WOD. There will be food, fun, lawn games, and swimming so please bring your whole family and a dish or drink to share. Leave a comment in the group what dish or dessert you plan on bringing. See you all there! 🙂


For Time: 

27 – 21 – 15 – 9

Kettle bell Swings #53/35

Hand Release Push-ups

Front Squats #135/95


*Choose a weight where you can do the front squats unbroken.


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