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Wednesday February 1 2017

CFH_IG_Open17_Post1

NEWS:

*Sign up for the 2017 CrossFit Open! Search for CrossFit Hamilton and join Team CrossFit Hamilton. Click here.

*We have extra CrossFit Hamilton Winter Beanies. Please contact Joey if you would like one! They are $20. 

WOD:

Part 1:

Back Squat 5×3

*Sets across. Build to approximately 80-85% of your 1rm and hold for 5 sets of 3 reps.

Part 2:

10 minute AMRAP:

P1: Monkey Hang from Pull-up bar (pacer)

P2: High Plank or FLR on Rings

*Money Hang from Pull-up bar dictates the switch. This will get challenging quick!

FORMAT:

*See 11/30/16 for last 3rm Back Squat.

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