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Keep up to date with Steel City CrossFit Hamilton member’s progress and up coming events and announcements

22/2017 – Steel City CrossFit WOD

Lift

Work on a weakness

WOD

5 rounds for time:
12 KBS 2/1.5 pood
12 toes to bar
250 m row

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21/2017 – Steel City CrossFit WOD

Lift

EMOM 8
3 or 5 HSPU

WOD

Cindy
AMRAP 20
5 Pull Ups
10 Sit Ups
15 Squats

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19/2017 – Steel City CrossFit WOD

WOD

Partner Deadlift
Use your partner to deadlift up to a heavy single.
5 partner deadlifts @75% of the heavy single then with one partner working at a time:
15 pullups
20 bar facing burpees
25 pushups
30 goblet squats
35 situps
Repeat deadlifts before each new movement

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