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CrossFit Opus Hamilton Ontario

LIFT: 3 Cleans EMOM for 10 min. WOD: 5 Rounds 5 KB thrusters – R @ 24/16kg 100m Run 5 KB thrusters – L 100m...

SKILL: squat ball WOD: 5 Snatch @ 135/95 40 Double under’s 10 Snatch @ 115/85 40 Double under’s 20 Snatch @ 75/55 40 Double under’s

LIFT: Front Squat – 5 x 5 WOD: AMRAP in 8 6 Paralette pass thru w/ push up & dip 12 Box Jumps @ 24/20

SKILL: 150 KB Swings for time @ 24/16 kg WOD: 14 min EMOM odd minutes perform 5 Pendlay Row for quality at 50% BW even...

LIFT: Floor Press – 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Sprawls 20-18-16-14-12-10-8-6-4-2 Slingshots

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 8 push ups 10 MB Clean @ 20/14 12 sit ups

SKILL: 10 min EMOM Double under drill WOD: TABATA these….. DB Snatch Sit ups Squats

SKILL: 400m Run WOD: “Cindy” 5 pull ups 10 push ups 15 squats AMRAP in 20

LIFT: Press 5 x 3 WOD: 5 Rounds 10 Body rows 20 KB Swings @ 24/16 kg 30 Double under’s

SKILL: Sled Push WOD: 5x 10 snatch @ 75/55 30 sec. chin up hold 10 snatch 60 sec. plank hold -20 min Cap-