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CrossFit Opus Hamilton Ontario

LIFT: Deadlift – 3 RM WOD: AMRAP in 18 10 K2E 20 Alternating pistols 30 sec. Handstand Hold

SKILL: Max Height Box Jump WOD: Partner AMRAP in 15 10 Wall Ball @ 20/14 20 Double under’s Rotate rounds between partners

LIFT: Press – 3 RM WOD: 150 KB Swings @ 24/16 kg 5 Burpees 5 Push press @ 95/65 10 Burpees 10 Push press 15...

LIFT: Back Squat – 3 RM WOD: 1 min Double under’s 1 min DB Snatch @ 25/45 2 min Double under’s 2 min DB Snatch...

SKILL: Agility drills WOD: AMRAP in 18 21 Box Jumps @ 24/20 15 push ups 9 Deadlift @ 185/155

LIFT: Push Press – 5 RM WOD: AMRAP in 12 200m Sprint (Run or Row) 10 Ball slams @ 20/15 -Rest 30 sec.-

LIFT: Snatch – 5 RM WOD: 4 Rounds 5 Ring dips 10 DB Cleans @ 40/25 20 Lunge steps

SKILL: Seated sled pull WOD: AMRAP in 3 400m Run Max Burpees -Rest 1 min- AMRAP in 3 10 Box Jumps @ 24/20 10 push...

LIFT: OH Squat – 5 RM WOD: 5 Rounds 400m Run 2 Rope Climbs

LIFT: Thruster – 5 RM WOD: AMRAP in 12 5 Deadlift @ 155/95 5 Body Rows 10 Deadlift 10 Body Rows 15 Deadlift 15 Body...