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CrossFit Opus Hamilton Ontario

SKILL: 150 Kb Swings for time WOD: AMRAP in 7 Wall ball @ 20/14 EMOM stop & complete 5 Pendlay Row @ 135/95

LIFT: Press – 5 x 3 WOD: AMRAP in 10 15 Ball slams @ 20/15 10 Unbroken OH Squats with a 2 sec. pause at...

LIFT: Back Squat – 3 x 5 WOD: AMRAP in 15 Max unbroken Thrusters @ 95/65 800m Run

SKILL: 3 x max reps Ring dips WOD: 21-15-9 Box Jumps @ 24/20″ KB Swings @ 24/16 kg push ups

LIFT: Bench press – 3 x 5 WOD: Partners complete as many reps as possible: 2 min Rope climbs 2 min Pistols (alternating legs) 2...

LIFT: Deadlift – 5 RM WOD: 3x 10 Body Rows 20 Box Jumps @ 24/20 10 Pull ups 20 Double under’s

SKILL: HSPU WOD: 5x 10 OH Lunges @ 45/25 10 V-ups

LIFT: Press 5 x 3 WOD: Tabata…. Thruster @ 95/65 alternated with Mountain climbers Rest 1 min KB Swings @ 24/16 kg alternated with Burpees

LIFT: Back Squat 3 x 5 WOD: 21-15-9 Power Cleans @ 155/115 Box Jumps @ 24/20″

SKILL: 1000 m Row for time WOD: AMRAP in 12 5 pistols 10 C2B pullups 20 Double under’s