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CrossFit Opus Hamilton Ontario

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 10 10 Calorie Row 5 Front Squat @ 135/95

SKILL: 500m Row for time WOD: 3 Rounds – AMRAP 1 min. Wall Ball @ 20/14 Rest 1 min 1 min. push ups Rest 1...

LIFT: Clean & Jerk – 7 x 1 WOD: “Randy” 75 Snatches for time @75/55

LIFT: Front Squat – 5 x 2 WOD: 21-15-9 Deadlift @ 225/155 pull ups

SKILL: 500m Row for time WOD: EMOM x 20 Odd: 15 Ball slams @ 20/15 Even: 15 sit ups

LIFT: Snatch – 7 x 1 WOD: EMOM x 15 1 Squat Clean 2 Front rack lunge steps

LIFT: OH Squat – 5 x 2 WOD: 15-12-9 Power Cleans @ 135/95 Burpees over bar

SKILL: Double under’s WOD: 10-9-8-7-6-5-4-3-2-1 Shoulder to Overhead @ 105/75 Body Rows

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 7 HSPU Box Jumps @ 24/20 3-6-9-12-15-18-21-etc….

LIFT: Front Squat – 5 x 2 WOD: 5x 10 Renegade Row @ 40/30 10 Ball slams @ 20/15 10 Alternating DB snatches