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Saturday September 23 2017

UPCOMING SCHEDULE:

*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT

*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.

WOD:

12 min. AMRAP

6 Hang Power Cleans #135/95

8 Hanstand Push-ups

10 Burpees

12 Pull-ups

FORMAT:

*Goal is 5+ Rounds

SCALING:

  • Hang Power Cleans
    • These should be unbroken
    • Lower Weight if needed to be able to perform unbroken
  • Handstand Push-up
    • Scale by lowering reps if needed
    • Scale by substituting kick ups to the wall and hold for 2 seconds
    • Scale by substituting pike push-ups on box if space is not limited
  • Pull-ups
    • Scale by performing jumping or banded pull-ups today
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