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CrossFit Opus Hamilton Ontario

LIFT: OH Squat – 5 x 2 WOD: 10 minutes total: in 6 min. complete 800m Run max reps Power Cleans @ 135/95 in 4...

EASTER WOD HUNT !!!

SKILL: Agility and Balance Drills WOD: AMRAP in 7 3 HSPU 6 pistols 9 pull ups

LIFT: 3 Cleans (~55%) EMOM for 10 min. WOD: 21-18-15-12-9-6-3 Pendlay Row @ 135/95 KB Swings @ 32/24 kg

SKILL: Rope Climbs WOD: AMRAP in 10 10 Wall Ball @ 20/14 10 T2B 50 Double under’s

LIFT: Jerk 6 x 4 WOD: 4 Rounds 250m Row 20 OH Lunge steps @ 45/25

A NEW OPUS IS COMING SOON! Watch our video and share with friends https://youtu.be/-rhDegojqtw CrossFit Opus is moving the gym to a new and bigger...

SKILL: Double under’s 3x max effort WOD: 3 Power Cleans EMOM @ 70% 1RM 12 minutes

LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 1 Rope Climb 5 ring dips 10 Shoulder to OH @ 75% 5RM

SKILL: HSPU 3 x max effort HS Hold 3 x max effort WOD: AMRAP in 6 6 push press @ 95/65 6 Pull ups -REST...