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CrossFit Opus Hamilton Ontario

SKILL: Agility ladder drills WOD: Row 500m – 10 Thrusters @ 95/65 – 10 pull ups Row 400m – 8 thrusters – 8 pull ups...

LIFT: Bench press – 3 x 5 WOD: Partner AMRAP in 3 min Front squats @ 95/65 – Rest 2 min – Partner AMRAP in...

LIFT: Deadlift – 5 RM WOD: EMOM x 10 1 Clean & Jerk @ 75% 1RM 5 Burpees

SKILL: Push ups WOD: AMRAP in 15 10 Deadlift @ 60% of 5 RM 20 Box Jump Overs @ 24/20 10 Body Rows

LIFT: Press – 5 x 3 WOD: Partner Chipper 50 Alternating Box Jumps @24/20 25 Unison burpees 50 KB Swings @ 24/16 kg (25 each)...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 3 pistols / leg 5 Ring dips 7 Box jump overs @ 24/20 9...

SKILL: 3 x Resisted sprints WOD: Partner AMRAP in 10 1 min Wall Ball @ 20/14 1 min KB Swings @ 24/16 kg – one...

LIFT: Bench Press – 3 x 5 WOD: Partner’s – alternate between exercises as necessary 1 min. AMRAP Thrusters @ 95/65 Handstand hold – 30...

LIFT: Deadlift – 5 RM WOD: Partner EMOM x 8 min. each partner completes both, working opposite of each other 5 Supine Body Rows 10...

SKILL: Rope climbs WOD: 50-40-30-20-10 KB Swings @ 24/16 kg V to Hollow body