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CrossFit Opus Hamilton Ontario

SKILL: Sled push x 2 WOD: 2 RFT 500m Row 40 KB Swings @ 24/16 kg 30 Sit ups 20 Ball slams @ 20/15# 10...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 7 5 Lunge / leg 10 Push press @ 95/65 50 skips

LIFT: OH Squat – 5 x 2 WOD: Open WOD 14.4 AMRAP in 14 60 Cal Row 50 T2B 40 Wall ball @ 20/14 30...

SKILL: Quadripedal Tag WOD: Partner’s 100 jump squats 50 T2B 100 1-arm KB Thrusters @ 24/16 kg 50 Supermans 100 Burpees

LIFT: Clean & Jerk – 7 x 1 WOD: 5 Rounds 10 Pendlay Row @ 135/95 Max HSPU

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 7 30 Mountain climbers 20 Russian twist @ 16/12 kg 10 Body rows

SKILL: 3 Resisted sprints WOD: 3 Rounds for time 40 squats 30 push press @ 75/55 20 Front rack lunges @ 75/55 10 burpees

LIFT: Press – 3 x 5 WOD: 3-6-9-12-15-18-21……. AMRAP in 6 Power Cleans @ 135/95 Wall Ball @ 20/14

LIFT: Back Squat – 3 x 5 WOD: 15 Press @ 95/65 3 Rope climb 12 Press 2 Rope climb 9 Press 1 Rope climb

SKILL: Single leg Agility Drills WOD: Deck of Cards – AMRAP in 12 Hearts = Pull ups Spades = SLDL @ 75/55 Diamonds = Push...