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Saturday February 20 2016

Early Spring?!

Early Spring?!

NEWS:

**Time to sign-up for the 2016 CrossFit Open!! Let’s go! There are 43 CrossFit Hamilton Athletes signed up so far! Next step: 50 Athletes!!! 

WARM-UP:

A) 3x through: :15 Jumping Jacks, :15 Mountain Climbers, :15 Burpees, :15 Air Squats
B) 3x through: 10 Groiners, 10 Bow & Bends, 10 Down Dog, Up Down, 10 Kip Swings
C) WOD Prep: 3x 100m Run, 7 WBS, 7 Box Jumps, 7 Pull-ups

WOD:

2x:

400m Run

25 Wall Ball Shots #20/14

25 Box Jumps #24/20

REST exactly 2 min. 

2x: 

400m Run

25 Wall Ball Shots #20/14

25 Pull-ups

FORMAT:

4 total rounds: 2x w/ box jumps and 2x w/ pull-ups.

SCALING:

Pull-ups–> Bands

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