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Wednesday September 27 2017

UPCOMING SCHEDULE:

*Saturday, October 7th: CrossFit Specialty Seminar: Aerobic Capacity SOLD OUT

*Sunday, October 8th: CrossFit Specialty Seminar: Aerobic Capacity

  • CrossFit Hamilton will be closed both days for the Seminar.

*Saturday, October 21st: CrossFit Hamilton’s H2H Partner Competition.

  • Please see Karen / Lindsay N. / Joey / Dave for information regarding this event!
  • Friday, October 20th, we will only be holding morning classes in preparation for the event.
  • Saturday, October 21st, there will be no classes.

WOD:

4 Sets of:

4 min. AMRAP

21 Kettlebell Swings #53/35

21 / 17 Calorie Row

21 Burpees over the Rower

Rest 4 min. after each AMRAP

FORMAT:

  • Rest 4 min. after each AMRAP
  • The goal should be to get at least 1 Full Round every AMRAP
  • Restart the AMRAP at the beginning every time.

SCALING:

  • Kettlebell Swing
    • Kettlebell Swings are Overhead today
    • You should be able to perform 21 unbroken or in 2 sets at most
    • If you cannot go overhead, scale by performing KB Swings to eye level.
  • Rowing
    • Row hard! The row should be completed in about 1 minute every time!
    • Scale by using a bike if cannot row
  • Burpees over Row
    • We haven’t done these in a while! Attack!
    • Scale by doing a Burpee and stepping over your rower
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