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Saturday May 28 2016

Happy Birthday Mom!!!

Happy Birthday Mom!!! I love you!


*Don’t forget to place your order for 2016 CrossFit Games Dawn shirt. All proceeds go to support Dawn on her trip!

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

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

*Next Tuesday, we will be repeating “Grace.” Top 3 Male and Top 3 Female Athletes that make the biggest improvement* on 5/31 will get a limited edition CrossFit Hamilton T-shirt! (All classes 6am-7pm will be considered here).


A) Dynamic Stretch

B) 2 sets: (Not For Time)

1 minute Single Under Practice


T2B Progression between each set.

C)  2 sets: (Not For Time)

1 minute Double Under Practice


10 Hang Power Cleans*

*Build to working weight.


3 Rounds For Time:

75 Double Under’s

15 Hang Power Cleans #135/95

15 Toes to Bar


*Choose a weight for HPC that you can complete in no more than 2 sets.


*Scale Double Under’s to 75 Single Unders

*Scale Toes to Bar to Abmat Sit-ups and double the # of reps, i.e. 30 reps per round. 


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