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CrossFit Opus Hamilton Ontario

SKILL: Handstand / HS walk practice WOD: Partner’s – 5 Rounds A) Row 200m , then 20 Ball Slams @ 20/15 B) Row 200m ,...

LIFT: Snatch – 7 x 1 WOD: 800m Run 30 Thrusters @ 75/55 800m Run

LIFT: OH Squat – 5 x 2 WOD: EMOM until unable to complete the work in 1 minute 2 KB Swings @ 24/16 kg 2...

SKILL: Core Tabata WOD: Run 400m 20 pull ups Row 400m 20 Ring dips Run 400m

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 12 10 Box Jumps – 20 – 30 – 40 – 50 ….. 1...

LIFT: Front Squat – 5 x 2 WOD: Partner’s A) Runs 100m while B) chips away at the WOD, switching places when partner A completes...

SKILL: HSPU – 3 x max effort WOD: AMRAP in 15 5 Ring dips 10 Front rack lunges @ 95/65 100m Run

LIFT: Press – 3 x 5 WOD: KB ANNIE 50-40-30-20-10 Double unders KB Swings @ 24/16 kg

LIFT: Back Squat – 3 x 5 WOD: FRIDAY THE 13TH CRAP SHOOT AMRAP in 15 Roll the dice – complete the exercise and reps...

SKILL: Handstand work WOD: EMOM x 12 5 Deadlift @ 185/135 10 Box Jump @ 24/20