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CrossFit Opus Hamilton Ontario

SKILL: 3 sets of max: Ring support, L-sit, Ring dips WOD: EMOM x 10 odd: 20 (10) wall ball @20/14 even: 15 box jump @...

LIFT: Jerk – 5 x 8 (50% of 1 RM) WOD: 3x 25 KB Swings @ 32/24 kg 20 Box Jumps @ 24/20 15 T2B

LIFT: Front Squat – 1 RM WOD: AMRAP in 8 5 Ring dips 10 pull ups 15 Double under’s

SKILL: 3 x max Double under’s WOD: 3-6-9-12-15-18-21-24-…… T2B Deadlift @ 225/155 AMRAP in 12

LIFT: Deadlift – 1 RM WOD: AMRAP in 10 Row 250m 10 T2B 20 KB Swings @ 24/16 kg

LIFT: Press – 3 RM WOD: ” Karen” 150 Wall Ball @ 20/14

SKILL: 1000m Row for time WOD: AMRAP in 10 10 Hang Power Cleans @ 95/65 20 Double under’s 30 squats

LIFT: Back Squat – 3 RM WOD: 3 Rounds 250m Row 10 man makers @ 30/20

LIFT: Bench Press – 5 RM WOD: EMOM x 12 Odd: 20 KB Swings @ 24/16kg Even: 10 pull ups

SKILL: Double under’s – 10-30 reps EMOM for 10 min WOD: 5 Rounds of 30 second Intervals OH Lunge @ 45/25 Russian twist @ 16/12...