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CrossFit Opus Hamilton Ontario

Happy Halloween!! Deadlift – 5 RM “The Ghost” 6 Rounds 1 min. Row for calories 1 min. burpees 1 min. Double under’s

SKILL: Agility ladder drills WOD: 30 pull ups 30 box jumps @ 24/20″ 30 stiff leg deadlifts @ 75/55 30 jump squats 30 body rows

LIFT: Back Squat – 3 x 5 WOD: 4 x 1 Rope Climb 5 skin the cat 10 alternating pistols

LIFT: Press – 5 x 3 WOD: AMRAP in 10 7 Hand release push ups 14 Front squats @ 135/95 21 squat thrusts

SKILL: 400m Run for time WOD: 5 Rounds 6 Push press @ 95/65 12 Back Squat @ 95/65 24 Mountain climbers

LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 3 wall walks 6 Body rows 9 DB snatch (alternating) @ 45/30

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 5 pull ups 10 Deadlift @ 185/135 15 Box jumps @ 24/20″

SKILL: Tabata Ring plank / touch plank WOD: 10-9-8-7-6-5-4-3-2-1 OH Squat @ 95/65 Burpees

LIFT: Clean & jerk – 7 x 1 WOD: 5 Rounds 10 Wall ball @ 20/24 Max Double under’s -score Double under’s-

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 7 Push press @ 115/85 14 Box Jumps @ 24/20″ 7 T2B