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Thursday June 29 2017

NEWS:

July 3-4 Schedule:

Monday, July 3rd: 6am, 930am, 12pm, 4pm, 5pm, 6pm. 7pm is cancelled.

Tuesday, July 4th: No Classes. CrossFit Hamilton will be closed.

WOD:

Part 1: 

Back Squat 8×5

*Build to ~60-70% of your 1 rep max Back Squat and hold for all 8 sets of 5 reps.

*If you do not know your 1rm Back Squat, build to something that is very challenging but sustainable for all 8 sets of 5 reps.

*This is week 2 of 3 week program. 

*The eventual goal is to execute 10 sets of 5 reps.

Part 2: 

10 min. AMRAP

P1: Sled Sprint (Pacer)

P2: Max Slam Balls

P3: Max Plank Hold

P4: Rest

*Add weight to make it challenging.

*The start finish line is the first row of parking spots outside the bay door. 

FORMAT:

*Write down the weight you used in Part 1.

*Please do not park in the first row of spots outside bay door.

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