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Friday November 11 2016

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NEWS:

*CrossFit Hamilton will be closed on Sunday, 11/20 due to the move.

* If you are interested in helping us move 11/19-11/20, please email Joey at BonanniFitness@gmail.com.

*We will be holding a Thanksgiving WOD at CrossFit Hamilton’s new location. More information will be released next week.

 

WOD:

 

Part 1: 

Build to a 5 rep touch and go Power Snatch. This build should be to a weight that is a bit higher than you would use in the Part 2.

Part 2:

3 Rounds for Time:

10 Knees to Elbow

5 Power Snatch #135/95

10 Knees to Elbow

5 Power Snatch #135/95

FORMAT:

SCALING:

*Sub for Knees to Elbows is 7 Kipping Swings + 14 Abmat Sit-ups (See video on IG)

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