*”Murph” Saturday, June 18th. Heats will begin as early as 8:30am!
*The gym will be closed on Memorial Day: Monday, May 30th.
*Next Tuesday, we will be repeating one of the 4 benchmarks completed this month. Top 3 Male and Top 3 Female Athletes that make the biggest improvement* on 5/31 will get a limited edition CrossFit Hamilton T-shirt! (All classes 6am-7pm will be considered here).
As apart of the warm-up, spend 8-10 minutes
building up to a complex of 1 Deadlift + 1 Hang Power Clean + 1 Front Squat.
40 Deadlifts #155/105
40 Burpees over Bar
30 Front Squats #155/105
30 Burpees over Bar
*Part 1 is meant to build to a weight a bit higher than your working (part 2) weight.
*1 Barbell for the workout. You can switch weight if needed.
*Goal is to finish deadlifts in 2 – 3 sets.
*Goal is to finish FSQT in 3-4 (at most) sets.