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CrossFit Opus Hamilton Ontario

SKILL: Double under’s – EMOM x 5 (10-30 reps) WOD: Tabata…. Wall ball @ 20/14 Lunge w/ pass through @ 16/12 kg Mountain climbers Rest...

LIFT: Press – 5 RM WOD: AMRAP in 14 10 KB Swings @ 32/24 kg 10 Box Jumps @ 24/20 10 HR push ups

LIFT: Back Squat – 5 RM WOD: EMOM x 10 1 hang Power Snatch @ 50% 1RM 5 Burpees

SKILL: 1000m Row WOD: 3 rounds 5 Deadlift @ 225/155 10 Alternating pistols 20 Wall ball @ 20/14

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 2 Ring dips 4 Box Jump overs @ 24/20 6 KB Snatch per arm...

LIFT: Bench Press – 3 x 5 WOD: 8 Rounds 10 burpees 20 walking lunge steps W DB’s @ 45/30 30 Double under’s

SKILL: 500m Row WOD: 43 Clean & Jerk @ 115/85 for time

LIFT: Deadlift – 5 RM WOD: Teams of 3 – divide work evenly, 1 athlete working at a time AMRAP in 20 30 jump squats...

WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 burpee On the second day of Christmas...

SKILL: 5 x 100m Row sprints WOD: 4 Rounds 30 sec. Hollow rock 30 sec. Superman hold 30 sec. R-side plank 30 sec. L-side plank...