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CrossFit Opus Hamilton Ontario

SKILL: muscle ups / muscle up transitions WOD: 4x 50 foot walking lunge 12 push press @95/65 6 Front squat

LIFT: Press – 5 x 3 WOD: AMRAP in 3 10 Box Jump @ 24/20 15 Squats -Rest 1 min- AMRAP in 3

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 20 5 pull ups 10 push press @ 95/65 15 thrusters

SKILL: Sled push x 3 WOD: AMRAP in 20 2 Rope climbs 10 alternating pistols 50 Double under’s

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 Power Snatch @ 50% 10 OH Squat 20 sit ups

LIFT: OH Squat – 5 x 2 WOD: EMOM x 16 odd: 30 Double under’s even: 15 wall ball @ 20/14

SKILL: 1000m Row for time WOD: AMRAP in 12 3-6-9-12-15-18-21-24….. Hang Power Clean @ 115/85 15 Squats after each set

LIFT: Clean & Jerk – 7 x 1 WOD: “FRAN” 21-15-9 Thrusters @ 95/65 Pull ups

LIFT: Front Squat – 5 x 2 WOD: 5X 25 Deadlift @ 135/95 25 sit ups

SKILL: Core complex – 10x WOD: 5x 10 Power Snatch @ 95/65 12 Ball slams @ 30/20