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CrossFit Opus Hamilton Ontario

SKILL: Squat Ball WOD: AMRAP in 12 T2B Front rack lunges @ 75/55 2-4-6-8-10 etc.

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 8 Squat jumps 3-6-9-12-15-etc 30 Double under’s after each set

LIFT: Front Squat – 5 x 2 WOD: 50 KB Swings @ 32/24 kg 40 Toes to Rings 30 Alternating DB Snatches @ 50/40 20...

SKILL: Tire flips WOD: 10x 5 pull ups 10 box jumps @ 24/20

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 15 15 Ball slams @ 20/15 15 Russian Twist per side @ 20/15 15 Goblet...

LIFT: Deadlift – 1 x 5 WOD: 50 Thrusters for time – stop EMOM for 3 burpees-

SKILL: Rope Climbs 5 x 2 WOD: EMOM x 15 1 Hang clean 1 Front Squat 1 Jerk – add weight every minute –

LIFT: Press – 5 x 3 WOD: EMOM x 12 A) 12 Push press @ 95/65 B) 12 K2E C) 24 Double under’s

LIFT: Back Squat – 3 x 5 WOD: 15-12-9-6-3 Pendlay Row @ 135/95 1 Leg Deadlift / side @ 32/24 kg

SKILL: Double under EMOM for 10 min WOD: AMRAP in 10 T2B OH Squat @ 95/65 2-4-6-8-10-12…etc Get as far up the ladder as you...