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Thursday May 26 2016



****Congratulations to the recent College Graduates at CrossFit Hamilton! We are very proud of your success!

*”Murph” Saturday, June 18th. Heats will begin as early as 8:30am!

*The gym will be closed on Memorial Day: Monday, May 30th.

*Next Tuesday, we will be repeating one of the 4 benchmarks completed this month. Top 3 Male and Top 3 Female Athletes that make the biggest improvement* on 5/31 will get a limited edition CrossFit Hamilton T-shirt! (All classes 6am-7pm will be considered here).



Part 1:

Push Press

5 – 5 – 3 – 3 – 1 – 1

Part 2: (Optional & Can be completed after class)

“Murph” prep run.

Not for time, run 1 big lap (chocolate factory).


*Build to a heavy 5 rep, 3 rep and 1 rep Push Press. If you are feeling it, go for a new 1 rep max.

*Whiteboard: Athlete Name: 5 rep # / 3 rep # / 1 rep # (indicate if PR)



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