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Saturday August 19 2017


*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.


For Time:

24 Lateral Burpees over Bar

12 Power Cleans #185/125

Run 400m

18 Lateral Burpees over Bar

9 Power Cleans #205/135

Run 300m

12 Lateral Burpees over Bar

6 Power Cleans #225/145

Run 200m


*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.


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