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Thursday May 25 2017

NEWS:

*Save the Date: “Murph,” Saturday, June 3rd, 2017. 

*ALS Marathon Row for a Cure, Saturday, June 10th, 2017 @ Lululemon Montclair. Please see Marcie Margotti for more information on how to join a team and how to donate.

*CrossFit Hamilton will be holding an Open Gym on Monday, May 29 2017, Memorial Day. Open Gym will be held from 9am-11am. Please be respectful of this time!

WOD:

With a Partner, Complete: (3o min. CAP)

Run 800m (Together)

50 Squat Cleans #135/95

Run 800m (Together)

100 Burpees

Run 800m (Together)

25 Rope Climbs

FORMAT:

*If it is raining, sub 1k Row for each 800m and switch as desired

*Run 800m Together 

*Split reps on Squat Cleans, Burpees, Rope Climbs

*Spend no more than 5 min. on Squat Cleans, 8 min. on Burpees, 8 min. on Rope Climbs.

SCALING:

*Scale Rope Climbs to Rope Pulls. 3 Rope Pulls = 1 Rope Climb. 

 

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