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CrossFit Opus Hamilton Ontario

LIFT: Back Squat 3 x 5 WOD: AMRAP in 12 1 Snatch @ 95/65 5 OH Lunge (with barbell) 10 V-ups

SKILL: 3x Resisted sprints WOD: AMRAP in 5 5 Pull ups 10 Wall Ball @ 20/14 REST 1 min Burpees AMRAP in 2

LIFT: Thruster – 3 RM WOD: 30-20-10 Hang Squat Clean @ 115/75 Box Jumps @ 24/20 Push ups

LIFT: Push press 3 RM WOD: AMRAP in 8 2 HSPU 4 Pull ups 6 OH Lunge @ 45/25

SKILL: 400m Run for time WOD: 21-15-9 OH Squat @ 95/65 pull ups

LIFT: Snatch – 7 x 1 WOD: AMRAP in 6 10 Box Jumps @ 24/20 5 Paralette pass through

LIFT: OH Squat – 5 x 2 WOD: As Partners, each person does the required number of reps. Neither can advance until reps complete. One...

SKILL: Pistols 5 x 2 WOD: 1-10-1 KB Swings @ 24/16 kg Box jumps @ 24/20 EMOM 2 burpees

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 20 Wall ball @ 20/14 10 Dips

LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 200m Run 10 Deadlift @ 165/95 10 Body Rows