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Friday August 25 2017


*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT

*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity

  • CrossFit Hamilton will be closed both days for the Seminar.

*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.

  • Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
  • Friday, October 20th, we will only be holding morning classes in preparation for the event.
  • Saturday, October 21st, there will be no classes.


Complete this AMRAP in the allotted time:

21 Kettlebell Swings #53/35

12 Burpees

Round 1: 5 min. on / 1 min. off

Round 2: 4 min. on / 1 min. off

Round 3: 3 min. on / 1 min. off

Round 4: 2 min. on / 1 min. off

Round 5: 1 min. on 


*Accumulate as many Rounds and Reps as possible of the AMRAP.

*On the whiteboard, you should have five scores!

*Restart the AMRAP during every round.


  • Kettlebell Swings
    • The swings should be mostly unbroken throughout the entire workout.
    • Lower Reps if needed
    • Default to Russian KB Swings to eye level if cannot maintain overhead position
  • Burpees
    • Burpees
    • Burpees
    • Burpees


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