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Wednesday February 29 2017

NEWS:

*We have extra CrossFit Hamilton T-shirts for sale. Please see Joey or Dave for sizes!

WOD:

Part 1:

Build to a 3 rep touch and go Power Clean in 15 min.

Part 2:

4 min. AMRAP

4 Power Cleans #225/155 + 8 Bar Facing Burpees

Rest 3 min.

3 min. AMRAP

3 Power Cleans #225/155 + 6 Bar Facing Burpees

Rest 2 min.

2 min. AMRAP

2 Power Cleans #225/155 + 4 Bar Facing Burpees

FORMAT:

*Choose a weight that is approximately ~80-90% of Part 1.

Time Format for Part 2:

0-4 WORK

4-7 REST

7-10 WORK

10-13 REST

13-15 WORK

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