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CrossFit Opus Hamilton Ontario

SKILL: Agility Ladder Drills WOD: 400m Run then 21-15-9 DB Clusters @ 35/20 Ring Rows then 400m Run

LIFT: 10 min EMOM of 1 squat clean + 1 hang power clean WOD: 10 Rounds 10 C2B Pull ups 10 Box Jumps @ 24/20...

LIFT: Front Squat – 5 x 3 WOD: 21-15-9-15-21 H2H Swings @ 24/16 kg T2B

SKILL: Stone Lapping WOD: Teams of 3 complete 450 walking suitcase lunge steps @ 50/35 A) Holds plank B) Holds stone in gut C) Lunges...

LIFT: Press – 5 x 5 WOD: 24-20-16-12-8 DB Snatch @ 50/35 Burpees 100m Run

LIFT: Deadlift – 5 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Bar Facing Burpees 3 Push Press between burpee sets @ 115/85

WOD: “Badger” 3 Rounds 30 squat clean @ 95/65 30 pull ups 800m Run

LIFT: Bench Press – 5 x 5 WOD: 4 Rounds 20 bicycles per leg 30 sec HS Hold 20 sit ups 30 sec HS Hold

LIFT: Back Squat – 5 x 5 WOD: AMRAP in 9 5 Clusters @ 105/75 25 Double under’s

SKILL: Ring Dips / Ring Supports – 3 x Max Effort WOD: AMRAP in 20 5 C2B pullups 10 Burpees 15 KB SDLHP @ 24/16...