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Tuesday September 26 2017

Jacqueline and Q taking the Level 1 Certificate Course at CrossFit King of Prussia.

UPCOMING SCHEDULE:

*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT

*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity

  • CrossFit Hamilton will be closed both days for the Seminar.

*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.

  • Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
  • Friday, October 20th, we will only be holding morning classes in preparation for the event.
  • Saturday, October 21st, there will be no classes.

WOD:

15 min. AMRAP

5 Front Squats #225/155

10 Handstand Push-ups

400m Run

SCALING:

  • Front Squat
    • Front Squat is taken from the ground.
    • Challenge yourself with weight today.
    • Lower the weight to complete the 5 reps unbroken.
  • Handstand Push-ups
    • Scale HSPU by performing Dumbbell Shoulder Press
    • Scale HSPU by performing Pike Push-ups on the box
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