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CrossFit Opus Hamilton Ontario

LIFT: OH Squat – 6 x 3 @ 85% WOD: Row 1000m – then – 5 Rounds 25 Double under’s 10 squat jumps

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: “Choose your own Adventure” A) Burpees – AMRAP in 7 OR/ B) 30 Manmakers...

SKILL: Agility drills WOD: 4 Rounds 250m Row 10 Box Jumps @ 24/20 1 Clean @ 90% 1RM

LIFT: Front Squat – 6 x 3 @ 85% WOD: Tabata this…. V-ups KB Swings @ 24/16 kg Slingshots

LIFT: Bench press – 3 x 5 @ 85% WOD: 10-9-8-7-6-5-4-3-2-1 Burpees OH Lunge / leg @ 45/25

SKILL: Pull ups 5 x 5 WOD: 3 Rounds 50 squats 50 Cal Row

LIFT: Deadlift – 1 x 5 WOD: 2-4-6-8-10-12-14…. etc Tire Flips HSPU AMRAP in 10

LIFT: Press – 3 x 5 @ 85% WOD: 3 Rounds 10 Push press @ 115/75 25 KB Swings @ 24/16 kg

SKILL: pistols 5-4-3-2-1 WOD: “Randy Annie” 50/50/25-40/40/20-30/30/15-20/20/10-10/10/5 Double under’s sit ups Power snatch @75/55

LIFT: Back Squat – 3 x 5 @ 85% WOD: 500m Row 2 Rounds of…. 12 walking lunges w 35/20# DB 12 push ups 12...