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CrossFit Opus Hamilton Ontario

LIFT: Deadlift 1 x 5 WOD: AMRAP in 9 10 Frotn Squat @ 105/75 20 Ball slams @ 20/15 30 Double unders

SKILL: 400m Run for time WOD: AMRAP in 15 10 V-ups 15 squat jumps 20 KB Swings @ 24/16 kg

LIFT: Press 5 x 5 WOD: 6x 10 slingshots @ 20/12 kg 20 KB Highpulls -EMOM stop & complete 5 burpees-

SKILL: V to Hollow Body – “Sally” version WOD: EMOM x 12 min 1 Deadlift @ 135/95 1 Power clean 1 Hang power clean

LIFT: Back Squat 5 x 10 @ 135/95 WOD: ANNIE 50-40-30-20-10 Double under’s Sit ups

SKILL: Agility ladder drills WOD: 21-15-9 thrusters @ 95/65 Step ups w/ bar in front rack

LIFT: 2 Snatch EMOM for 10 min. WOD: 4 Rounds 3 Broad Jump 6 Burpee tuck jumps 9 Ball slams @ 20/15

SKILL: 100m sprints x 5 WOD: 3 Rounds of… 1 min AMRAP strict press @ 50% 5×3 wt. 1 min AMRAP KB Highpull @ 24/16...

LIFT: OH Squat 5 x 5 WOD: AMRAP in 8 10 Deadlift @ 155/105 100m Run

SKILL: Turkish Get up 5 x 2 WOD: AMRAP in 15 5 V-ups 10 OH Squats @ 95/65 15 squat thrusts