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CrossFit Opus Hamilton Ontario

LIFT: Deadlift – 3 RM WOD: AMRAP in 8 5 HSPU 25 Double under’s

LIFT: Press – 3 RM WOD: 1 min AMRAP SLDL @ 95/65 1 min AMRAP KB Swings @ 24/16 kg 1 min AMRAP Pendlay Row...

SKILL: 30 Turkish Get ups WOD: 3 Rounds 400m Run 15 V ups

LIFT: Back Squat – 3 RM WOD: EMOM x 10 min. odd: 20 push press @ 115/75 even: 20 sandbag lunges @ 45/25

LIFT: Snatch – 3 RM WOD: 3 Rounds 10 hang Power Snatch @ 75% of 3RM 20 Box Jump Overs @ 24/20 400m Run

SKILL: 500m Row for time WOD: 5 Rounds 10/5 Pull ups 15 Wall ball @ 20/14 30 Double under’s

LIFT: OH Squat – 3 RM WOD: 3 Rounds 50 KB Swings @ 24/16 kg 50 Cal. Row

LIFT: Jerk – 3 RM WOD: 36-24-12 Sit ups 18-12-6 H/R Push ups 200m Sandbag Run after each round

SKILL: Mobility games WOD: 10-8-6-4-2 Thrusters @ 135/95 50-40-30-20-10 Double under’s

LIFT: Clean – 3 RM WOD: 100 KB Swings @ 24/16 kg 10 Power cleans @ 115/85 20 Ball Slams @ 25/20 100 KB Swings...