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

29/04/2017 – Steel City CrossFit WOD

WOD

5 Rounds for Time:
In Teams of 2:
#1 Runs 400m
#2 Does:
4 Pullups
8 Pushups
16 Situps
32 Squats

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28/04/2017 – Steel City CrossFit WOD

Lift

Deadlift 3 sets of 5 @ 40%, 50%, 60%
Bulgarian Split Squat
4 x 12 ea
*90s Rest*

WOD

100-80-60-40-20
DU’s
50-40-30-20-10
Thrusters 45/35

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27/04/2017 – Steel City CrossFit WOD

Lift

Squat 3 sets of 5 @ 40%, 50%, 60%
Goblet Squat 3 x 15
Banded TKE 3 x 15ea
*60s Rest*

WOD

5 Rounds for Time:
10 SDHP (95/65)
10 Push Press (95/65)

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