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CrossFit Opus Hamilton Ontario

LIFT: OH Squat – 5 x 2 WOD: Partner AMRAP in 12 250m Row 15 Goblet squats – partner’s alternate every round- -KB cannot rest...

WOD: “Murph” 1 Mile Run 100 pull ups 200 push ups 300 squats 1 Mile Run

LIFT: Clean & Jerk – 7 x 1 WOD: 3 Rounds 3 Muscle ups 30 Hollow Rocks 60 Double Under’s

LIFT: Front squat – 5 x 2 WOD: 5 Rounds 2 Rope climb 10 Pendlay Row @ 135/95 20 DB Snatch (alt.) @ 50/40 30...

SKILL: Seated Sled pull WOD: Partner Karen – 150 Wall Ball for time A) One partner working on wall balls @ 20/14 B) One partner...

LIFT: Bench Press – 3 x 5 WOD: Partner AMRAP in 10 Partner A performs a 50 foot walking OH lunge @ 45/25 while Partner...

LIFT: Deadlift – 5RM WOD: Tabata…. Row for calories Double under’s squat thrusts

SKILL: Handstand and Handstand walks WOD: For time…. 30 Push press @ 135/95 30 Front Squat @ 115/75 30 Power clean @ 95/65

LIFT: Press – 5 x 3 WOD: 5x 3 Deadlift @ 275/185 6 Ring dips 9 Box Jumps @ 30/24

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 9 3 OH Squat @ 135/95 6 T2B 9 KB Swings @ 32/24 kg