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Friday February 19 2016

NEWS:

**Time to sign-up for the 2016 CrossFit Open!! Let’s go! There are 43 CrossFit Hamilton Athletes signed up so far! Next step: 50 Athletes!!! 

WARM-UP:

WOD PREP:

Barbell W/U (to be completed after dynamic W/U):

3x: 7 DL, 7 Hang PC, 7 Hang SC, 7 FSQT

WOD:

Part 1: 

Build to a Heavy 3x Power Clean in 15 minutes

Rest 3 min. before part 2

Part 2:

7 min. AMRAP

7 Power Cleans #135/95

30 Double Unders

FORMAT:

*Complete as many rounds and reps as possible in 7 mins. 

SCALING:

*DU attempts in 30 seconds

*60 Singles

 

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