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Thursday April 7 2016

Sam Negron finishing up his last round of burpees.

Sam Negron finishing up his last round of burpees.

NEWS:

*4pm CrossFit Class starts today (Thursday)!

*”The Murph Challenge 2016″ Event and BBQ at CrossFit Hamilton- June 18th. More details to follow.

See more details about this by clicking here.

WARM-UP:

WOD:

Part 1: Spend 15 minutes, practicing Handstand Push-up Technique 

Part 2:

For Time:

60 Abmat Sit-ups

30 Handstand Push-ups

30 Hang Power Cleans #155/105

30 Handstand Push-ups

60 Abmat Sit-ups

FORMAT:

*Practice cycling Hang Power Cleans together.

*Goal is to complete Hang Power Cleans in less than 3 sets. 

SCALING:

*Sub 30 Hand Release Push-ups for 30 Handstand Push-ups

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