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Wednesday January 18 2017


Be sure to check out CrossFit Hamilton’s Instagram @crossfithamilton

Drill 1: False Grip Ring Row

Drill 2: Strict Knees to Elbows

Drill 3: Stability Above Rings / Bar

Drill 4: Kipping Swing Bar/ Rings


As apart of the warm-up, spend 10 minutes completing:

Muscle Up Drill 1 and 2.


Complete 5 total sets of:

:30 seconds Max Reps Jumping Lunges (See video on CFH IG)

:30 seconds Max Reps Clean & Jerks #95/65

:30 seconds Max Reps Assault Bike Cals

Rest :90 seconds.


*Choose a weight for the Clean & Jerk that you can perform 1 big set in the :30 seconds. The goal is to work on your barbell cycling.

*Scale Jumping Lungs with Walking Lunges.


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