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CrossFit Opus Hamilton Ontario

SKILL: Core complex x 10 WOD: AMRAP in 12 Row 250m 20 KB Snatch @ 20/14 kg

LIFT: Jerk – 5 x 3 WOD: 5 Rounds 1 sled push – add weight each round 10 Deadlift @ 185/135 -score total sled weight-

LIFT: Power Clean 5 RM WOD: 50 foot OH walking lunge @ 95/65# bar 20 slingshots @ 16/12 kg 50 foot Oh w. lunge 40...

SKILL: MU transition + ring dip WOD: 21-15-9-15-21 Weighted step ups @ 40/25 Medicine ball cleans @ 20/14

LIFT: Front Squat – 5 x 2 WOD: 14 min. EMOM odd: 10 burpees even: 10 box jumps @ 24/20

LIFT: Bench Press – 3 x 5 WOD: 6 Rounds 6 Manmakers @ 35/25 12 V to Hollow body

SKILL: Tug of war! WOD: Row 500m 20 Stiff leg deadlift @ 75/55 Row 250m 20 Pendlay Row @ 75/55 Row 100m 20 KB Swings...

LIFT: Deadlift 1 x 3 WOD: AMRAP in 15 50 Double under’s 15 sit ups 5 Clean & jerk @ 135/95

LIFT: Press 5 x 3 WOD: EMOM x 10 20 Mountain climbers per leg 10 squat jumps

SKILL: Sled Push 2-3 x for 50 feet WOD: AMRAP in 15 5 G2OH @ 185/135 10 G2OH @ 155/105 15 G2OH @ 115/85 20...