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CrossFit Opus Hamilton Ontario

LIFT: OH Squat – 3 x 2 WOD: 2 Rounds 25 Burpees 400m Run 25 Cal Assault Bike 400m Run

SKILL: D-Ball Clean Technique WOD: Teams of 3 3 min AMRAP Sled Push Relay @ 190/145 -Rest 1 min- 3 min AMRAP Rope Climb Relay...

LIFT: Clean & Jerk – 5 x 1 WOD: 5 Rounds 2 Turkish Get up @ 24/16 kg 50 Double under’s

LIFT: Front Squat – 3 x 2 WOD: Ascending Ladder by 3’s – AMRAP in 15 3 Dual KB Beggars 3 Ring Rows

SKILL: 2000m Row / 3 Rounds of max strict pull ups & max ring dips WOD: 50 Burpee Box Jump @ 24/20 -for time-

LIFT: Press – 5 x 3 WOD: Deck of Cards – 16 min AMRAP Hearts = KB Snatch Clubs = Push ups Spades = KB...

In Support of “24 Hours of Heroes” WOD: MURPH 1 mile Run 100 pull ups 200 push ups 300 squats 1 mile Run

LIFT: Deadlift – 3 x 5 WOD: EMOM x 20 A) plank hold B) 20 KBS @ 24/16 C) Hollow Hold D) 5 Paralette Pass...

LIFT: Bench – 5 x 3 WOD: Tabata This…… DB Hang Power Clean – 1 arm @ 50/35 Rest 1 min Wall Ball @ 20/14

SKILL: Squat Potato w/ plank penalty WOD: 25 min EMOM 1 Squat Clean -Build to HAP-