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CrossFit Opus Hamilton Ontario

LIFT: Press – 5 x 3 WOD: Partner AMRAP in 8 1 Resisted sprint each 20 Partner Wall Ball (over rig) @ 20/14

LIFT: Back squat – 3 x 5 WOD: Partner AMRAP in 15 40 squats 30 push ups 20 pistols 10 T2B

SKILL: Turkish get up 5-4-3-2-1 WOD: 2 Rounds Row 500 10 HSPU 20 Double under’s 10 Ring dips

LIFT: Snatch – 7 x 1 WOD: 50 Back squat @ 135/95 25 pull ups 40 Back squat @ 105/65 20 pull ups 30 Back...

LIFT: OH Squat – 5 x 2 WOD: 50 KB Swings @ 24/16 40 Ball slams @ 20/15 30 Sprawls 20 DB Alt. Snatch @...

SKILL: 3 x 10 push ups (planche, unbalanced, HSPU..) WOD: 4 Rounds 500m Row 20 Lunge steps 10 T2B

LIFT: Clean & Jerk – 7 x 1 WOD: 21-15-9-15-21 Calorie Row Wall ball @ 20/14 T2B

LIFT: Front Squat – 5 x 2 WOD: EMOM x 10 Adding weight each round 1 strict press 2 push press 3 jerk

SKILL: 2K Row WOD: AMRAP in 7 15 KB Swings @ 32/24 kg 25 Double under’s

LIFT: Snatch – 7 x 1 WOD: Tabata these…. Hollow rock / Rocking arch Rest 1 min OH Lunge @ 45/25 / Ball slams @...