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CrossFit Opus Hamilton Ontario

LIFT: Back Squat – 3 x 5 WOD: 20/15 Cal Assault Bike then 4 rounds of 5 ring dips 10 Push press @ 95/65 finish...

LIFT: Snatch – 5 x 1 WOD: 3 Rounds 5 Deadlift @ 185/135 10 Box Jump @ 24/20 -Rest 2 min & increase weight- 3...

SKILL: 40 single leg deadlift WOD: Partners Complete 2 Rounds 21-15-9 DB Thrusters @ 35/25 20 Med Ball Pass Sit ups after each set *Athlete...

LIFT: OH Squat – 3 x 2 WOD: 100 foot 1-arm OH walk lunge @ 24/16kg 50 wall ball @ 20/14 50 Box Jump @...

LIFT: Clean & jerk – 5 x 1 WOD: AMRAP in 10 5 Power Clean @ 135/95 7 Burpee over Bar

SKILL: 500m Row for Time WOD: Teams of 3 300 DB Snatches A) Alt DB Snatch @ 50/35 B) Static Deadlift Hold C) Static HS...

LIFT: Front Squat – 3 x 2 WOD: AMRAP in 12 10 Cal Row 10 Ring Rows 20 KB Swings @ 24/16

LIFT: Press – 5 x 3 WOD: “Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s...

SKILL: Agility Ladder Drills / Dodgeball WOD: 400m Run 25/20 Calorie Assault Bike 200m Run 50 Wall Ball @ 20/14 200m Run 25/20 Cal Assault...

LIFT: Deadlift – 3 x 5 WOD: AMRAP in 12 3 Broad Jumps 6 T2B 9 Squat Jump