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CrossFit Opus Hamilton Ontario

LIFT: Back Squat 5 RM WOD: AMRAP in 9 3 HSPU 6 Pull ups 9 KB Swings @ 32/24 kg

SKILL: Max Handstand WOD: “Filthy Fifty” 50 Box Jump @ 24/20 50 Jumping pull ups 50 KB Swings @ 24/16 kg 50 walking lunge steps...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 12 3 Tire flips 6 Burpees 9 Box Jumps

LIFT: TGU 5-4-3-2-1 WOD: 1/2 Cindy AMRAP in 10 5 Pull ups 10 push ups 15 Squats

SKILL: Handstand practice WOD: Barbell Complex – AMRAP in 20 1 Deadlift 1 Power Clean 1 Front Squat 1 Split Jerk

LIFT: Snatch – 7 x 1 WOD: 4 Rounds 10 T2B 20 Russian twist @ 16/12 kg 30 Double under’s

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 15 20 walking lunges 10 body rows 5 pull ups

SKILL: 3 x max HSPU WOD: 4 Rounds – 30 sec. work/30 sec. rest Row for meters KB Snatch – Left Broad Jumps KB Snatch...

LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 10 3 T2B 3 shoulder to Overhead @ 135/95

LIFT: Front Squat – 5 x 2 WOD: 6 Rounds 5 Sandbag cleans 50m Sandbag carry 10 push ups