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Friday August 19 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! 🙂


Part 1: (15 minutes)

Build to 7 rep Deadlift. Build to something that is heavy but where you do not lose mechanics

Part 2: 

12 min. AMRAP

Deadlifts #225/155

Handstand Push-up

2/2, 4/4, 6/6, 8/8…..+2/2


*Deadlift weight should be very manageable. For example, with whatever you choose, you should easily be able to do 25 reps unbroken. 


*Scale Handstand Push-ups w/ lower reps per “round” or Handstand Holds. I would like for you to maintain some sort of inverted position. 

*If you cannot get inverted, sub DB Push Press. Go as heavy as possible.

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