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CrossFit Opus Hamilton Ontario

SKILL: Atlas Stones WOD: In 3 minutes complete: 200m Run AMRAP of Shoulder to OH @ 115/85 – REST 1 min- In 3 minutes complete:...

LIFT: OH Squat – 5 x 2 WOD: 20 cal. row 20 goblet squats @ 24/16kg 30 cal. Row 30 KB sumo deadlift highpull 40...

SKILL: Double unders – EMOM for 8 min WOD: 50 Wall Ball @ 20/14 10 Burpees 40 Wall Ball 10 Burpees 30 Wall Ball 10...

LIFT: Clean & Jerk – 7 x 1 WOD: 50 KB Swings @ 24/16 kg then…. 15-12-9 Hang Power Cleans @ 135/95 Sprawls then….. 50...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 9 9 Burpees 15 DB Thrusters @ 30/20 21 Double under’s

SKILL: pull ups – 5 x 3 WOD: AMRAP in 10 2 wall walk 4 alternating pistols 8 Pendlay row 2 115/75

LIFT: Deadlift – 3 RM WOD: AMRAP in 7 200m Run 15 Ball slams @ 20/15 10 Russian twist / side @ 16/12 kg

LIFT: Press – 5 x 5 WOD: EMOM x 12 1 Clean 3 Front Squat 1 Jerk

SKILL: Tire Flips WOD: 4 Rounds 240 m Row 12 OH Squat @ 115/75 6 Burpees

LIFT: Back Squat – 5 x 5 WOD: 7 Rounds 7 DB Cleans @ 45/30 7 push ups 14 double under’s