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Saturday May 14 2016

MWD29616_rt

NEWS:

*Good luck to all the GORUCK participants this weekend! Your training will pay off!

*CFH Night Out at Trenton Thunder: May 19, 7pm. Please see Lindsay Nosari for more information.

*”Murph” Saturday, June 18th. Heats will begin as early as 8:30am!

*The gym will be closed on Memorial Day: Monday, May 30th.

WARM-UP:

WOD:

Today’s WOD is in honor of Chris Margotti.

3 Rounds for Time:

Run 1,000m

22 Burpees

15 Strict Pull-ups

*This workout represents Chris Margotti’s Enlistment Date: October(10), 22nd, 2015. 

Chris, you will be greatly missed at CrossFit Hamilton. Best of luck to you!

FORMAT:

*Run- middle loop and small loop = 1,000m. 

*Burpees can be performed to your pull-up bar, if available.

SCALING:

*Scale distance for run.

*Scale using band for strict pull-up

 

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