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Thursday March 31 2016

Ronimal aka the cookie monster making the barbell look like a PVC pipe!

Ronimal aka the cookie monster making the barbell look like a PVC pipe!

NEWS:

*Please take a moment and click here to fill out the most recent CrossFit Hamilton Survey. You can also find more information on the Member’s Only Facebook Page.

*Wednesday and Thursday 4pm classes begin April 6th!!!

*Wednesday 8pm Open Gym begins April 6th!

WARM-UP:

WOD:

Part 1:

In 10 minutes, build to a heavy 3 rep Hang Squat Clean.

Part 2:

12 min. AMRAP

Run 200m

10 Hang Squat Cleans #115/75

FORMAT:

*Choose a weight for part 2 that you can go unbroken on every set.

*The weight for part 2 will most likely be under 50% of part 1.

SCALING:

 

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