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CrossFit Opus Hamilton Ontario

LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 250m Row 10 OH Squat @ 95/65

SKILL: 500m Row for time WOD: AMRAP in 15 9 Power Snatch @ 75/55 6 OH Squat 3 Snatch Grip push press – EMOM stop...

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 50-40-30-20-10 Double under’s Squats

LIFT: OH Squat – 3 RM WOD: Tabata these… ball slams @ 20/15 OH Lunges @ 45/25 Burpees *rest 1 min between exercises

SKILL: Double unders WOD: 3 min AMRAP 5 Burpee Box Jump Overs @ 24/20 Max Hang Squat Clean & Jerk -Rest 2 min- Complete 2...

LIFT: Front Squat – 3 RM FRIDAY THE 13TH WOD: AMRAP in 13 Crap Shoot Roll the dice – complete the exercise, roll again. 2...

LIFT: Bench Press – 5 RM WOD: AMRAP in 8 12 KB Swings @ 32/24 kg 6 push ups 12 squats 6 pendlay row @...

SKILL: Pull ups 5 x 3 Remembrance Day WOD: 18 min AMRAP 11 Hang Power Snatch @ 75/55 11 Burpees 11 Thrusters @ 75/55 11...

LIFT: Deadlift – 1 x 5 WOD: EMOM x 8 5 Front squat @ 115/85 20 Double under’s

LIFT: Press – 5 RM WOD: 30 Goblet Squats @ 20/14 kg 30 Hollow Rock 30 thrusters @ 95/65 30 Hollow Rock 30 Goblet Squats...