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CrossFit Opus Hamilton Ontario

LIFT: Deadlift – 5 RM WOD: 21-15-9 Burpees Wall balls @ 20/14

LIFT: Press – 5 x 3 WOD: AMRAP in 15 5 sprawls 10 goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg

SKILL: HSPU – 5-4-3-2-1 WOD: AMRAP in 9 3 Power Snatch @ 95/65 6 OH Squat 9 pull ups

LIFT: Back Squat – 3 x 5 WOD: Teams of 3 – 1 athlete working at a time 100 pull ups 200 push ups 300...

LIFT: Bench Press – 3 x 5 WOD: 10 to 1 Ball slams @ 20/15 Box Jumps @ 24/20

SKILL: 150 KB Swings for time WOD: 5 Rounds 5 Power Cleans 10 Thrusters 5 Strict pull ups – no timer – post load –

LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 10 Push press @ 95/65 10 T2B

LIFT: Press – 5 x 3 WOD: AMRAP in 12 1 Rope Climb 6 Deadlift @ 225/155 12 Push ups

SKILL: Squat Ball WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups

LIFT: Back Squat – 3 x 5 WOD: 5 x 10 ball slams @ 20/15 10 Russian twist / side @ 16/12 kg 5 paralette...