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CrossFit Opus Hamilton Ontario

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 10 Front rack lunges @ 115/85 20 C2B pull ups 40 Double under’s

SKILL: Rope climbs – Max effort in 2 min WOD: “Jackie” 1000m Row 50 Thrusters @ 45/35 30 Pull ups

LIFT: 1 Snatch pull + 1 squat snatch EMOM x 10 WOD: EMOM x 15 5 Ring dips 15 KB Highpull @ 24/16 kg

LIFT: 3 Snatch grip Push press + 1 OH Squat EMOM x 10 WOD: 5 Rounds 5 Power cleans @ 135/95 10 Body Rows 15...

SKILL: 150 KB Swings for time @ 24/16 kg WOD: 5 OH Squat @ 95/65 250m Row 10 OH Squat 500m Row 15 OH Squat...

LIFT: Jerk – 5 x 2 WOD: AMRAP in 7 5 Tuck jumps 10 Ball slams @ 30/20 15 Mountain climbers per leg

LIFT: 1 Clean + 2 Front Squat EMOM for 10 min WOD: 4 Rounds 20 Back Squat @ 135/95 20 Box Jumps @ 24/20

SKILL: Tire flips WOD: AMRAP in 10 T2B Thrusters @ 95/65 2-4-6-8-10-12-14…. etc

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 15 10 Body Rows 20 KB Swings @ 32/24 kg

LIFT: Deadlift – 1 x 5 WOD: 3x 10 OH Squats @ 95/65 20 sit ups 30 Double under’s