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Monday May 2 2016


*Rowing specific Endurance class will begin THIS Thursday, May 5th. Please sign up on WodHopper.

*Benchmark Tuesday’s make a return this week. Every Tuesday we will be performing a classic CrossFit Benchmark Workout. Hope all can make it. Next Tuesday, May 3rd, we will be performing “Fran!” Are you ready?!

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.



Part 1: 

In 12 min, build to 3 rep touch and go Power Clean.

Part 2:

For Time: (14 min. CAP)

10 Power Cleans #185/125

30 Burpees

10 Power Cleans #185/125

30 Box Jumps #24/20

10 Power Cleans #185/125

30 Burpee Box Jumps #24/20


*Part 2 should be roughly 70-80% of Part 1. 



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