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CrossFit Opus Hamilton Ontario

LIFT: Bench Press – 3 x 5 WOD: 3 Rounds 1 min AMRAP K2E 1 min AMRAP HSPU 1 min AMRAP Ball slams @ 20/15

LIFT: Deadlift – 5 RM WOD: AMRAP in 10 Start with 1 rep each, add 1 rep every round Burpee-pull up Lunge with pass through...

SKILL: Max Handstand or Frog stand hold WOD: 4 Burpees 4 Stones to shoulder 8 Burpees 8 Stones to shoulder 16 Burpees 16 Stones to...

LIFT: Press – 3 x 5 WOD: AMRAP in 8 2 HSPU 4 Ball slams @ 20/15 6 KB Snatch @ 24/16 kg

LIFT: Back Squat – 3 x 5 WOD: 21-18-15-12-9-6-3 Body Rows KB Swings @ 32/24 kg

SKILL: 3 x max HSPU WOD: 5x 5 HK2E 10 Burpees 15 KB Swings @ 24/16 200m Run

LIFT: Bench press – 3 x 5 WOD: 50-40-30-20-10 Wall balls @ 20/14 sit ups

LIFT: Deadlift – 3 RM WOD: AMRAP in 8 3 Power Cleans @ 135/95 6 Overbar Burpees

SKILL: Handstand skills WOD: 7 Rounds 7 shoulder to overhead @ 115/85 7 C2B pull ups – EMOM 10 Double under’s –

LIFT: Press – 3 x 5 WOD: 50 push ups 50 Double under’s 50 Box jumps @ 24/20″ 50 Double under’s 50 KB Swings @...