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CrossFit Opus Hamilton Ontario

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 12 25 ft OH Barbell lunge 8 burpees over bar 25 ft OH barbell lunge...

“Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

LIFT: Deadlift – 1 x 5 WOD: 20-15-10-5 Hang Power Clean @ 95/65 Box Jumps @ 24/20 HK2E

SKILL: shoulder mobility WOD: “Coe” 10x 10 Thrusters @95/65 10 Ring push ups

LIFT: Press – 5 x 3 WOD: Pull ups 5-10-15-20-25 100m Sprint after each set

LIFT: Back Squat – 3 x 5 WOD: Deck of Cards – AMRAP in 15 Hearts = sit ups Spades = KB Swings @...

SKILL: 1000m Row WOD: EMOM x 16 odd: 15 Goblet squats @ 24/16 kg even: 30 Double under’s

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 10 push press each round 10-20-30-40-50 box jumps @ 24/20

LIFT: 3 snatch grip push press + 1 OH squat EMOM x 10 WOD: AMRAP in 8 4 push ups 8 ball slams @ 25/20...

SKILL: Hip Mobility session WOD: EMOM to the Death 1 Deadlift @ 95/65 1 Power clean 1 Squat clean – Increase reps each min- Immediately...