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CrossFit Opus Hamilton Ontario

LIFT: Front Squat – 3RM WOD: Open 13.1 – 17 minute Cap 40 Burpees, 30 Snatch @ 75/45 30 Burpees, 30 Snatch @ 135/75 20...

SKILL: Deck Squats – Pistols WOD: 10-9-8-7-6-5-4-3-2-1 Renegade Rows @ 35/25 Box Jumps @ 24/20

LIFT: Bench Press – 5 RM WOD: 3 Rounds 10 Abmat sit ups 20 Med ball cleans @ 20/14 30 Double under’s

LIFT: Deadlift – 1 x 3 WOD: “The Unicorn” 4x 7 Thrusters @ 115/75 14 Ball Slams 21 Double Under’s

SKILL: Paralette play WOD: For Max Reps: 2 min Row for Calories 2 min Box Jump Overs @ 24/20 2 min Hollow Rock 2 min...

LIFT: Press – 5 RM WOD: “DIANE” 21-15-9 Deadlift @ 225/155 HSPU

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 8 20 KB Swings @ 32/24 kg 10 KB Highpulls 5 Sprawls

THANKSGIVING TURKEY WOD Partner’s complete (with 1 person working at a time) 200 Double under’s 100 KB Swings @ 24/16 kg 100 walking lunge steps...

LIFT: Snatch – 5 RM WOD: AMRAP in 10 10 burpees 20 slam ball @ 20/15 30 Double under’s

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 20 Run 200m 20 cleans @ 95/65 Run 300m 30 box jumps @ 24/20 Run...