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CrossFit Opus Hamilton Ontario

LIFT: Bench Press – 5 RM WOD: Tabata this… Dead stop Swings @ 24/16 kg Plank Ball slams @ 20/15

SKILL: Max load sled push – 50 ft WOD: “Ode to Element CrossFit Ontario Open” 200m Run Thruster @ 95/65 pull ups 15/12/9/6/3 12 min...

LIFT: Deadlift – 5 RM WOD: 3 Rounds 21 Hang Power Clean @ 135/95 15 push ups 9 T2B

LIFT: Press – 5 RM WOD: “The Ghost” 6 Rounds 1 min. Row for Cal. 1 min. Burpees 1 min Double under’s Rest 1 min

LIFT: Back Squat – 5 RM WOD: 2 Rounds of 10-8-6-4-2 Deficit HSPU Wt. pistols

SKILL: Atlas Stone Cleans WOD: AMRAP in 7 200m Run 15 Ball Slams 10 Russian twist/side @ 16/12 kg

LIFT: Bench Press – 5 RM WOD: AMRAP in 20 200m Row 3 Muscle Ups (Or 2 Rope Climbs) 10 alternating Pistols

LIFT: Deadlift – 5 RM WOD: 3x 21 Wall Ball @ 20/14 21 T2B

SKILL: 50 foot Tire flip for time WOD: 15-12-9-6-3 Man makers @ 30/20 pull ups 20 min Cap

LIFT: Press – 5 RM WOD: “Ode to Element CF Ontario Open” 30-20-10 Cal. Row KB Swings @ 24/16 kg Box Jump Overs @ 24/20...