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CrossFit Opus Hamilton Ontario

LIFT: Press – 5 x 3 @ 85% then 3 x 10 @ 50% w/w WOD: 3x 10 OH Lunge steps @ 75/55 15 sit...

SKILL: 3 x 5 pull ups deck squats WOD: AMRAP in 3 5 Wall Ball @ 20/14 5 Burpees -REST 1 min- AMRAP in 2...

LIFT: Back Squat – 3 x 5 @ 85% then 3 x 10 @ 50% of w/w WOD: 10 min. EMOM odd: 5 Push press...

SKILL: 2 Rope Climbs – EoMOM x 5 WOD: 5 Snatch @ 95/65 40 Double under’s 10 Snatch 30 Double under’s 15 Snatch 20...

LIFT: Deadlift 5 RM WOD: 5x 10 Body Rows 20 KB Swings @ 24/16 kg

SKILL: Handstand drills WOD: AMRAP in 8 10 OH Squat @ 95/65 15 sit ups 20 Double under’s

SKILL: Partner 3000m Row WOD: 4 Rounds 10 T2B 20 KB Swings @ 24/16 kg 30 Double under’s

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 5 press @ 95/65 10 push press 5 pull ups

LIFT: Bench Press – 3 x 5 WOD: EMOM x 12 odd: 10 Body Rows even: 15 Box jump @ 24/20

SKILL: Agility ladder drills WOD: 5 Rounds 10 OH Lunges @ 45/25 15 sit ups 250m Row