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Wednesday March 22 2017


*We are now entering our final week! CrossFit Open 17.5 will be released this Thursday! Heats  begin Friday, 5:30pm. Pizza, courtesy of CFH will be provided after the final heat. BYOB. 

*Geoff from GNC Hamilton will also be raffling off prizes!


Part 1: 

Spend 10-12 minutes building to a Hang Power Clean & Jerk.

Part 2:

For Time: 12 min. CAP

30 Hang Power Clean & Jerks #95/65

30 Pull-ups

20 Hang Power Clean & Jerks #95/65

20 Chest to Bar Pull-ups

10 Hang Power Clean & Jerks #95/65

10 Bar Muscle Ups


*Sub Pull-ups / CTB Pull-ups for Muscle Ups

*Sub Jumping Pull-ups for Pull-ups

*Push Jerk should be used in Part 1 and Part 2.


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