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Saturday April 23 2016

Ali taking some mental notes on our rowing technique.

Ali taking some mental notes on our rowing technique.


*Best of Luck to Dawn! Dawn’s Online Qualifier workouts have begun! She will have until Monday to complete this and earn her trip to the CrossFit Games! 

*Rowing specific Endurance class will begin Thursday’s in May. This class will be capped at 10 Athletes and will run from 6-7pm. A sign in will be available via WodHopper.

*Benchmark Tuesday’s make a return this May. Every Tuesday we will be performing a classic CrossFit Benchmark Workout. Hope all can make it. 

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

See more details about this by clicking here.



3 Rounds for Time:

Run 400m

20 Hang Power Snatch #75/55

15 Chest to Bar Pull-ups


*Try to do no more than 2 sets on the Hang Power Snatch

*Run hard on the 400m.


*Scale 15 CTB Pull-ups to 7 Ring or Bar Muscle Ups

*You can also still do Ring or Bar Muscle Ups and lower the reps

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