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Wednesday June 14 2017

CrossFit Hamilton Team 2: Carly, Dani, Trish, Lisa, Elia, Jacqueline, Trudy.

NEWS:

*Tyler from Stronger Faster Healthier will be at CrossFit Hamilton next TODAY 6/14 for a sampling and some education! They have some revamped products for better taste as well as new items added to the SFH line. Make sure you stop by!

WOD:

Alternate Rounds of A/B :90 seconds on / :90 seconds off x 10 Total Sets (5 each)

A) Row 250m + Max Burpees in the remaining time

B) Row 250m + Max Box Jumps #30/24 in the remaining time

FORMAT:

*Round 1 – Row / Burpees. Round 2 – Row / Box Jumps

*Round 3 – Row / Burpees. Round 4 – Row / Box Jumps

*Round 5 – Row / Burpees. Round 6 – Row / Box Jumps

*Round 7 – Row / Burpees. Round 8 – Row / Box Jumps

*Round 9 – Row / Burpees. Round 10 – Row / Box Jumps


*Work/Rest for Athlete 1:

*Athlete 2 will take on the opposite schedule.

Works 0-1:30 / Rests 1:30-3:00

Works 3-4:30 / Rests 4:30-6:00

Works 6-7:30 / Rests 7:30-9:00

Works 9:00-10:30 / Rests 10:30-12:00

Works 12-13:30 / Rests 13:30-15:00

Works 15-16:30 / Rests 16:30-18:00

Works 18-19:30 / Rests 19:30-21:00

Works 21-22:30 / Rests 22:30-24:00

Works 24-25:30 / Rests 25:30-27:00

Works 27-28:30 / Rests 1:30-30:00

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