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CrossFit Opus Hamilton Ontario

LIFT: Back Squat – 1 RM WOD: 3 Rounds 10 weighted step ups @ 45/25 10 push press @ 95/65

SKILL: Double unders 10-30 reps EMOM x 10 WOD: 150 KB Swings @ 24/16 kg for time – EMOM stop and complete 5 Box Jumps...

LIFT: Deadlift – 1 RM WOD: AMRAP in 10 5 Burpees 10 Squats 20 sec. HS hold

LIFT: Bench press – 3 RM WOD: 15-12-9-6-3 Deadlift @ 75% of 5RM push ups

SKILL: skipping drills – 30 sec. intervals x5 singles doubles rest WOD: 50-40-30-20-10 KB Swings @ 24/16 kg 1 min Plank

LIFT: Press – 3 RM WOD: 75 Thrusters for time @ 95/65 – EMOM complete 5 burpees-

LIFT: Back Squat – 3 RM WOD: AMRAP in 10 3 Power Snatch @ 95/65 5 T2B 7 Wall ball @ 20/14

SKILL: Agility Ladder Drills WOD: 5 Rounds 5 Power cleans @ 135/95 5 Jerk 10 pull ups

LIFT: Bench press – 5 RM WOD: AMRAP in 15 5 Deadlift @ 185/135 25 Double under’s

LIFT: Deadlift – 3 RM WOD: AMRAP in 12 5 pull ups 10 V to Hollow body 15 Wall ball @ 20/14