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July 11 2015

NEWS:

Michelle finished Foundations with Coach Barry this week! Welcome to class! (L) Michelle F and (R) Coach Barry

Michelle finished Foundations with Coach Barry this week! Welcome to class!
(L) Michelle F and (R) Coach Barry

Welcome to classes Michelle!

Wishing Zach and Amy and Joe W. and Andrea an amazing Wedding Day! Two CrossFit Hamilton marriages in one weekend! Hope you guys have a fabulous day! 

+Please pay cash to Annamarie or Joey by TODAY if you bought a T-Shirt for Dawn!

+Please pay cash directly to Joey if you purchased Thunder Tickets as soon as possible. 

WOD:

In Teams of 2:

Run 3 Small Laps (Together)

80 DB Snatch (Total, Switch partners/Share reps)

60 Pull-ups (Total, Switch partners/Share reps)

Run 2 Small Laps (Together)

60 DB Snatch (Total, Switch partners/Share reps)

40 Pull-ups (Total, Switch partners/Share reps)

Run 1 Small Lap (Together)

40 DB Snatch (Total, Switch partners/Share reps)

20 Pull-ups (Total, Switch partners/Share reps)

-As heavy as possible on Dumbbell 

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