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Thursday March 23 2017


*We are now entering our final week! CrossFit Open 17.5 will be released this Thursday! Heats  begin Friday, 5:30pm. Pizza, courtesy of CFH will be provided after the final heat. BYOB. 

*Geoff from GNC Hamilton will also be raffling off prizes!



Part 1: 

Push Jerk


*See 3/30/16 for past scores on 5×1.

*See 3/15/17 for last week’s 3 rep max and try to build on this!

Part 2:

3 sets:

1 Arm Overhead Kettlebell Carry Left (2 Lengths of Rig)

1 Arm Overhead Kettlebell Carry Right (2 Lengths of Rig)

25 Abmat Sit-ups

:30-1 min. FLR on Rings or High Plank


Rest as needed


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