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CrossFit Opus Hamilton Ontario

LIFT: Jerk – 4 x 6 WOD: 30-20-10 Ball slams 25/20 HK2E

SKILL: 3 x Max pull ups 3 x Max L-sit hold WOD: AMRAP in 5 10 thrusters @95/65 10 lunge steps 20 double under’s -REST...

LIFT: OH Squat – 5 x 2 WOD: 1000m Row Then 3 Rounds of…. 10 Power snatch @ 95/65 10 Box Jumps @ 24/20 Then….....

SKILL: Deck Squat / Candle stick to pistol 30 reps WOD: FRIDAY THE 13TH CRAP SHOOT! AMRAP IN 13 2- 100 Double under’s 3- 10...

LIFT: 3 Cleans EMOM x 10 WOD: 4 Rounds 6 HSPU 8 Deadlift @ 75% 5RM 10 KB Swings @ 32/24 kg

SKILL: Core Combination x 10 reps WOD: 4 Rounds 10 T2B 15 Squat jumps 20 Russian twist @ 16/12 kg

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 10 C2B pull ups 10 Front Squat @ 75% w/w

SKILL: 3 x 3 Muscle ups or Transition w/ Ring dip WOD: 21-15-9 Hang Power Cleans @ 115/75 Box Jumps @ 24/20 Double under’s

LIFT: Bench Press – 3×5 @80% then 3 x 10 @ 50% WOD: AMRAP in 5 5 pull ups 10 ball slams @ 20/15...

SKILL: Pistols 5-4-3-2-1 WOD: 15 push ups 20 T2B 25 Box Jumps @ 24/20 30 Burpees 25 Box Jumps 20 T2B 15 push ups