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Personal Trainer Hamilton WoD

Steel City CrossFit Hamilton WoD

Fight Gone Bad!

cf-wallballThree rounds of:

Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box Jump 20″ box (Reps)
Push-press (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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