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CrossFit Opus Hamilton Ontario

SKILL: Double unders – 7 min EMOM WOD: 7 Rounds 7 Power Cleans @ 95/65 7 thrusters 7 Bar facing burpees

LIFT: Front Squat – 1 RM WOD: 14 min EMOM odd: 10 press @ 50% 5RM even: 20 KB Highpulls @ 24/16 kg

LIFT: Bench Press – 1 RM WOD: AMRAP in 12 30 Calorie Row 20 Pendlay Row @ 95/65 10 Suitcase Deadlift @ 32/24 kg

SKILL: Pull ups – 5 x 3 WOD: AMRAP in 15 OH Squats @ 95/65 Hollow Rock 3-6-9-12-15……etc

LIFT: Deadlift – 1 x 5 WOD: 3 Rounds 60 Double under’s 30 DB Lunge steps @ 40/25 (Farmer hold) 15 Burpees

LIFT: Press – 1 RM WOD: 2 min AMRAP Squat cleans @ 95/65 Rest 1 min 2 min AMRAP KB Swings @ 32/24 kg Rest...

SKILL: Sled Pull – for load WOD: 500m Row then 15-12-9 Paralette dips KB Swings @ 32/24 kg then 500m Row

LIFT: Back Squat – 1 RM WOD: 2-4-6-8-10-12-….etc increasing by 2 reps Deadlift @ 225/155 Strict HSPU AMRAP in 7

LIFT: Snatch – 7 x 1 @ 90% WOD: Partner Chipper! 50 Alternating Ball slams @ 20/15 25 Unison burpees 50 Unison KB Swings @...

SKILL: Core Complex – 10 sets WOD: 2 min AMRAP Front Squat @ 135/95 Run 200m 3 min AMRAP lunges Run 200m 4 min AMRAP...