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Wednesday August 10 2016


*CrossFit Hamilton Summer Picnic at the Shennard’s!¬†Dennis and Louise are incredibly kind to host a CFH summer picnic! Party starts at 2:00 pm so you have plenty of time to get ready after Saturday’s WOD. There will be food, fun, lawn games, and swimming so please bring your whole family and a dish or drink to share. Leave a comment in the group what dish or dessert you plan on bringing. See you all there! ūüôā


‚ÄúThe GRIP Factor‚ÄĚ

In Teams of 2, Perform 5 alternating sets EACH, of:

10 Hang Power Snatch #75/55

30 Double Unders (Scale: 30 seconds of attempts or singles)

20/15 Calorie Row

Partner 1 completes the entire sequence above while Partner 2 Rests. Partner 2 begins the entire sequence above as soon as Partner 1 finishes the Row. Continue until both Athletes have completed 5 sets each. 

+1 Athlete/Partner should always be resting!


*Check back to 8/19 for previous score.

*See CrossFit Hamilton Instagram on how to cycle light weight Hang Power Snatches together.



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