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CrossFit Opus Hamilton Ontario

SKILL: 1200m Run for time WOD: 21-15-9 Cal. Row KB Swings @ 32/24 kg Box Jump Overs @ 24/20

LIFT: Back Squat – 5 x 5 WOD: 8x 10 Ball slams @ 20/15 50 ft. OH walking lunge w/ slam ball 10 touch plank

LIFT: Snatch – 7 x 1 WOD: Alternating EMOM for 16 min. Odd: 15 Wall ball @ 20/14 Even: 30 Double under’s

SKILL: Burgener warm up WOD: AMRAP in 8 Hang Power Clean @ 185/135 -every break complete 30 air squats- REST 4 min AMRAP in 4...

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 Snatch grip push press @ 95/65 -every break complete 40 double under’s-

SKILL: Hand balance WOD: 5 Rounds for time 10 V-ups 10 squat jumps 20 Russian twist @ 16/12 kg

LIFT: Front Squat – 5 x2 WOD: AMRAP in 15 50 foot walking lunges 10 push ups 200m Run

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 8 Hang Power Clean @ 135/95 Every break, complete 10 burpees

SKILL: 200m Repeats WOD: EMOM x 15 Press Push Press Split Jerk

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 10 200m Run 10 goblet squats @ 24/16 kg 10 pull ups ( body rows)