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CrossFit Opus Hamilton Ontario

LIFT: Bench Press – 5 x 3 WOD: 2-4-6-8-10 Thrusters @ 115/85 5-4-3-2-1 Ring MU

SKILL: 500m Row for Time WOD: EMOM x 24 A) 10 Heavy KB Swings B) 6 HSPU C) 10 Box Jump @ 30/24″ BENCHMARK:...

LIFT: Back Squat – 5 x 3 WOD: 500m Row 40 KB Swings @ 32/24 kg 30 Ball Slam @ 25/20 20 Pull ups 10...

LIFT: Snatch – 5 x 1 WOD: EMOM x 10 5 Russian Step ups per leg @ 40/25 Wall Sit

SKILL: Squat Potato WOD: 5 Rounds 5 Heavy Back Squat 10 Squat thrusts 15/10 Calorie Assault Bike -Rest as needed between Rounds-

LIFT: OH Squat – 4 x 2 WOD: 100 DB / KB Push Press 5 Burpees EMOM -12 min CAP-

LIFT: Clean & Jerk – 5 x 1 WOD: 3 Rounds 1 min Row for Calories 1 min AMRAP SLDL @ 75/55 1 min AMRAP...

SKILL: Yoke & Farmer Carry Technique WOD: “Old Man Strength” 50 foot yoke Carry 50 foot Farmer Carry 10 Rounds BENCHMARK: Team Series WOD 2

LIFT: Front Squat – 4 x 2 WOD: AMRAP in 9 5 Thrusters @ 105/75 20 Double under’s

LIFT: Press – 5 x 4 WOD: 4 Rounds 20 DB Power Clean @ 40/25 20 Box Jump @ 24/20