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Friday September 15 2017

Please see Karen or Joey if you would like CrossFit Hamilton’s New T-shirt!
Order’s need to be in by 10/1.


*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.


Every 2 Minutes x 10 Sets, Complete:

Run 200m

3 Power Snatches #155/105


  • This WOD is meant to be quick sprint intervals!
  • If you complete the above work in under 2 minutes, rest until the next 2 minute interval begins.


  • Run
    • Lower the distance so you can complete the run in less than :50 seconds
  • Power Snatch
    • Decrease the weight on the Power Snatch
    • The reps can be singles but should be fast
    • The reps should not feel like a 1rm.


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