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CrossFit Opus Hamilton Ontario

LIFT: 2 Snatch EMOM for 10 min WOD: 5x 10 Wall ball @ 24/16 100m Sprint

SKILL: Foot Frenzy WOD: “The Bear Complex” 7 Sets of….. Power Clean Front Squat Push Press (to back rack) Back Squat Push Press (to front...

LIFT: OH Squat – 5 x 5 WOD: AMRAP in 10 5 Renegade Rows @ 30/20 20 Double under’s

SKILL: Quadripedal Tag WOD: 5 Rounds 6 pistols 9 Pendlay Row @ 135/95 12 KB Swings @ 32/24 kg For quality!

LIFT: 3 Cleans EMOM for 10 min WOD: Partner AMRAP in 12 min. A) 100m Sprint B) plank hold -alternate every time-

SKILL: Windmills 5-4-3-2-1 WOD: AMRAP in 20 5 R-KB Snatch @ 24/16 kg 5 R-OH Lunge 10 Supermans 4 L-KB Snatch 5 L-OH Lunge 10...

LIFT: Front Squat – 5 x 5 WOD: AMRAP in 2: DB Cleans @ 30/20 AMRAP in 2: Double under’s AMRAP in 2: Box Jumps...

SKILL: Pistols 5-4-3-2-1 WOD: AMRAP in 4: 400m Run then max reps Push press @ 95/65 -REST 1 min- AMRAP in 4: 400m Run then...

LIFT: Floor Press – 3 x 5 WOD: 3x 600m Run 30 foot Bear walk 15 KB High pulls @ 24/16 kg

SKILL: Hungry Hungry Hippos WOD: Teams of 4 – 3 Rounds 1 min Intervals each: Row for cal. Box Jumps KB Swings MB Cleans Rest