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CrossFit Opus Hamilton Ontario

LIFT: OH Squat – technical drills WOD: AMRAP in 7 14 Lunges 14 Double under’s

SKILL: Turkish get ups 2-2-2-2-2 FRIDAY THE 13TH CRAP SHOOT AMRAP in 20 Roll the dice – complete the exercise and reps that match the...

LIFT: Clean technique drills – 3 reps EMOM @ 50% 1RM WOD: AMRAP in 7 5 Press @ 95/65 5 Dips 150m Row

LIFT: Jerk 5×8 at 50% WOD: 3 Rounds – 1 min. Intervals Stiff leg deadlift @ 75/55 Body rows Mountain climbers KB Swings @ 24/16 kg...

SKILL: Pistols 5-4-3-2-1 WOD: 4x 5 Power Cleans @ 135/95 5 Burpees over bar 15 Double under’s

LIFT: Front Squat – 5 x 2 @ 85% WOD: 5 min AMRAP manmakers @ 35/25 Rest 1 min 3 min AMRAP wall balls @...

LIFT: Snatch drills WOD: AMRAP in 8 10 KB clean / arm @ 24/16 kg 20 Double unders

SKILL: Agility drills WOD: 21-15-9 Dual KB Thrusters @ 16/12 kg pull ups

LIFT: OH Squat drills WOD: 3 Rounds – 30 second intervals Back squat @ 50% 5RM Double under’s Body rows KB Swings @ 24/16 kg...

LIFT: Clean – 5 reps EMOM @ 50% WOD: 50 Sit ups 40 Russian twist @ 16/12 kg 30 K2E 20 Hollow rock 10 Push...