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CrossFit Opus Hamilton Ontario

SKILL: 3x max reps HSPU WOD: 150 KB Swings @ 24/16 kg 100 Double under’s 50 Box Jumps @ 24/20 100 Double under’s 150 KB...

LIFT: Back Squat – 1 RM WOD: 5 Rounds 10 Oh Squat @ 95/65 10 V ups 10 Calorie Row

LIFT: Bench Press – 1 RM WOD: 4 Rounds 7 Thrusters @ 135/95 14 Ball Slams @ 20/15 21 Wall Ball @ 20/14

SKILL: 2x Max Reps Pull ups WOD: EMOM x 10 Odd: 20 KB Swings @ 24/16 kg Even: 20 Box Jumps @ 24/20″

LIFT: Deadlift – 1 RM WOD: 10 Rounds of Cindy – 15 min cap 5 pull ups 10 push ups 15 squats

LIFT: Press – 1 RM WOD: Row 1000m 50 KB Swings @ 24/16 kg 40 Power Cleans @ 95/65 30 Hollow Rock 20 Pull ups...

SKILL: Tabata Row Sprints for Calories WOD: 20 min Cap 50 Burpees 40 Double under’s 30 sit ups 20 Alternating DB Snatch @ 45/25 10...

LIFT: Back Squat – 1 RM WOD: 5x Run 100m 10 Burpees

SKILL: Squat Sally Squat 😉 WOD: Partner Eva 5 Rounds 800m Run (both athletes run 400m together) 30 KB Swings @ 32/24 kg (one athlete...

SKILL: 3 min H2H KB Swings WOD: 100 Double under’s then…. 3 Rounds 7 Deadlift @ 75% 5RM 7 C2B pull ups then… 100 Double...