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Thursday August 18 2016


*CrossFit Hamilton Summer Picnic at the Shennard’s!¬†Dennis and Louise are incredibly kind to host a CFH summer picnic! Party starts at 2:00 pm so you have plenty of time to get ready after Saturday’s WOD. There will be food, fun, lawn games, and swimming so please bring your whole family and a dish or drink to share. Leave a comment in the group what dish or dessert you plan on bringing. See you all there! ūüôā


Courtesy of CrossFit Linchpin: 

50 – 40 – 30 – 20 – 10 Air Squats

5   Р 4   Р 3  Р 2  Р 1   Clean & Jerk #225/155


*Try to do the Air Squats unbroken…you can always do 1 more air squat!

*The Clean and Jerk weight should be very challenging where you will need to do singles.

*C&J weight should be roughly 70-75% of your 1 rep max Clean and Jerk. 

*The clean can be a Power Clean.



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