*Best of luck to all Athletes competing at CrossFit Generation this weekend in a team competition.
*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity
*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.
24 Lateral Burpees over Bar
12 Power Cleans #185/125
18 Lateral Burpees over Bar
9 Power Cleans #205/135
12 Lateral Burpees over Bar
6 Power Cleans #225/145
*The Power Cleans should be very challenging every round BUT should be nowhere near a 1 rep max!
*Ensure that you build to the weights in the warm-up.
*The Power Cleans do not have to be touch and go nor should they be.