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CrossFit Opus Hamilton Ontario

LIFT: Press – 5 x 3 WOD: 50-40-30-20-10 Flutter kicks Ball slams @ 20/15

SKILL: Agility drills WOD: 1200m Run 24 Thrusters @ 95/65 1200m Run

LIFT: Back Squat – 5 x 5 WOD: EMOM x 12 2 Squat Cleans @ 135/95 3 Sprawls

LIFT: Snatch – 7 x 1 WOD: “The Ghost” 6 Rounds 1 min Cal. Row 1 min AMRAP Burpees 1 min AMRAP Double under’s Rest...

SKILL: strict pull ups 2 x 3 WOD: For time… 21 Deadlift @ 225/155 Run 300m 15 Deadlift Run 300m 9 Deadlift Run 300m

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 10 Burpees 10 V to HB 20 KB Swings @ 24/16 kg

LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 8 – alternate every minute A) 5 pull ups & 5 dips B) 10...

SKILL: Junkyard Dog WOD: 3X 3 min. Row (max meters) 2 min. Double under’s 1 min. squats – Rest 3 min-

LIFT: Burgener Warm up Snatch to working weight WOD: For Time… 5 snatch @ 135/95 40 Double unders 10 snatch @ 115/85 40 Double unders...

LIFT: Front Squat – 5 x 2 WOD: 50 push ups 200m Run 50 box jumps 24/20 200m Run 50 KB Swings 24 / 16...