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CrossFit Opus Hamilton Ontario

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 3 Sandbag cleans @ 45/25 6 Sandbag lunges per leg 200 m Run

LIFT: Front Squat 5 x 2 WOD: AMRAP in 12 10 squats 20 KB Swings @ 24/16 kg 10 sprawls

SKILL: 5 Tire Flips WOD: AMRAP in 1 – Push Press @ 95/65 Rest 1 min AMRAP in 1 – Burpees Rest 1 min AMRAP...

LIFT: Bench Press 3 x 5 WOD: Row 1000m 3 Rounds of… 5 Renegade Row @ 30/25 25 KB Swings @24/16 kg then… Row 1000m

LIFT: Deadlift 1 x 5 WOD: 5X 20 sit ups 10 burpees 20 OH Lunges @ 45/25

SKILL: Sled Pull 50 feet @ 200/150# – for time WOD: 4 Rounds 5 Power Clean @ 135/95 5 Front Squat 5 Split Jerk

LIFT: Press 5×5 WOD: “The Unicorn” 4x 7 Thrusters @ 115/75 14 Ball slams @ 20/15 21 Double under’s

SKILL: Sled Push 50m x 3 WOD: 5x 10 dips 20 mountian climbers per leg 10 press @ 75/45

LIFT: Back Squat 5 x 10 @ 135/95 WOD: AMRAP in 12 200m Run 50 KB Swings @ 24/16

SKILL: Double under’s – EMOM x 10 (10-20-30 etc..) WOD: AMRAP in 12 1 Snatch 95/65 2 OH Lunge with BB 10 V ups