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CrossFit Opus Hamilton Ontario

LIFT: Back Squat – 3 x 5 WOD: Partner AMRAP in 15 A) Hang from rig while ….. B) performs 15 Wall Ball @ 20/14...

SKILL: 400m sprint – for time WOD: AMRAP in 9 10 Front Squat @ 155/105 20 Ball Slams @ 20/15 30 Double unders

LIFT: Push Press – 5 RM WOD: 400m Run 20 Power Snatch @ 115/75 400m Run 20 Hang Power Snatch @ 115/75 400m Run

LIFT: Thruster – 1 RM WOD: 4 Rounds Run 800m 2 Rope climbs

SKILL: 3 x Sled Push WOD: AMRAP in 12 10 Pendlay Row @ 95/65 30 Squats

LIFT: Snatch – 7 x 1 WOD: 5 Rounds 5 K2E 10 Russian twist / side @ 16/12kg 25 Double under’s

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 14 15 Wall ball @ 20/14 10 OH Lunge steps w/ med. ball Run 200m...

SKILL: 400m Run for time WOD: 5 Rounds 7 Burpees 5 Box Jumps @ 30/24 3 Muscle ups

LIFT: Clean & Jerk – 7 x 1 WOD: Partner’s complete AMRAP in 14 Partner A) 10 Body Rows & 5 HSPU Partner B) max...

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 400m Run 30 foot Bear walk 15 pull ups