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CrossFit Opus Hamilton Ontario

LIFT: Deadlift – 1 x 5 WOD: 50 Box Jump @ 24/20 40 pull ups 30 DB Front squat @ 35/25 20 Burpees 10 DB...

LIFT: Bench Press – 3 x 5 WOD: 500m Row 3 BB complex 500m Row 2 BB complex 500m Row 1 BB complex (BB complex...

SKILL: skin the cat – 5 x 2 WOD: 5 Rounds 500m Row 15 snatch @ 115/85

LIFT: Press – 5 x 3 WOD: 3 Rounds 21 KB Swings @ 32/24 kg 15 Burpees 9 Pull ups

LIFT: Back Squat – 3 x 5 WOD: Tabata this… paralette pass through hollow rock sling shots @ 16/12 kg

SKILL: Tag WOD: Teams of 3 – 2 athletes working at a time, only 1 person can row at a time 100 pull ups 200...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 sprawls 10 Goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg

LIFT: OH Squat – 5 x 2 WOD: 21-15-9 Burpees Pull ups

SKILL: Resisted sprints – 3x WOD: 5 HSPU 10 Deadlift @ 275/185 20 Pull ups 30 Box Jump @ 24/20 40 KB Swings @ 32/24...

LIFT: Clean & Jerk – 7 x 1 WOD: 4x 5 OH Lunge per leg @ 45/25 10 T2B 250m Row