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CrossFit Opus Hamilton Ontario

LIFT: Press – 5 x 3 WOD: 21-15-9 Wall ball @ 20/14 15-12-9 Power cleans @ 135/95

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 250m Row 10 squat jumps 10 C2B pull ups

SKILL: 2 km Row WOD: Partner Chipper 50 DB Thrusters 100 Box Jumps 50 Alternating DB Snatch 100 KB Swings 50 pull ups 100 Double...

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 10 Renegade row @ 40/30 10 Stiff leg Deadlift @ 75/55 10 Box jumps @...

LIFT: Deadlift – 5 RM WOD: 7 Rounds 7 C2B pull ups 7 KB Swings @ 24/16 kg 7 Ball slams @ 30/20

SKILL: 500m Row WOD: AMRAP in 15 1 Rope climb 5 Burpees 10 Wall ball @ 20/14

LIFT: Press – 5 x 3 WOD: 15-12-9 Burpee box jump over 150 skips

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 500m Row 12 thrusters @ 95/65 12 T2B

SKILL: 1000m Row WOD: AMRAP in 12 6 C2B pull ups 12 KB Swings @ 24/16 kg 24 Double under’s

LIFT: Snatch – 7 x 1 WOD: Inverse Tabata Hang Rest 1 min Tabata Slams @ 20/15 Rest 1 min Inverse Tabata L-sit