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Friday February 10 2017

NEWS:

**Please be careful during your travels to the gym tomorrow. 

 *Team CrossFit Hamilton T-Shirt Form has been submitted. Please give all cash payments to Joey or Dave B. 

*Sign up for the 2017 CrossFit Open! Search for CrossFit Hamilton and join Team CrossFit Hamilton. Click here.

*We have extra CrossFit Hamilton Winter Beanies. Please contact Joey if you would like one! They are $20. 

WOD:

Part 1:

Back Squat 5×1

*Sets across. Build to approximately 80-85% of your 1rm and hold for 5 sets of 1 rep.

*Last set is max reps. 

Part 2:

10 minute AMRAP:

P1: High Plank or FLR on Rings (pacer)

P2: Handstand Push-ups or Hand Release Push-ups

*Plank/FLR on Rings pacer.

FORMAT:

*See 10/5/16 for most recent 1rm Back Squat

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