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CrossFit Opus Hamilton Ontario

LIFT: Bench Press – 3 x 5 WOD: 10-9-8-7-6-5-4-3-2-1 Hollow Rock KB Swings @ 32/24 kg Ball slams @ 20/15

LIFT: Deadlift – 5 RM WOD: EMOM x 20 min ODD: 15 Wall ball @ 20/14 EVEN: 20 Double unders

SKILL: 6 x 3 pistols per leg WOD: 21-18-15-12-9-6-3 Power cleans @ 135/95 T2B AMRAP in 15

LIFT: Press – 3 x 5 WOD: Open WOD 14.1 AMRAP in 10 30 Double unders 15 Power Snatch @ 75/55

LIFT: Back Squat – 3 x 5 WOD: 10 to 1 Pull ups 1 to 10 Single leg Deadlift / side @ 24/16kg

SKILL: 5 x 3 Superman squats per leg WOD: 4 Rounds – 30 sec. Intervals Russian twist @ 16/12kg Mountain climbers V to Hollow body...

LIFT: Bench Press – 3 x 5 WOD: AMRAP in 13 5 KB Snatch @ 24/16kg 10 Lunges 15 Sit ups

LIFT: Deadlift – 5 RM WOD: Partner’s 100 Box Jumps @ 24/20″ 100 Burpees 100 KB Swings @ 24/16kg 100 Double unders

SKILL: 40 1-Leg Deadlift WOD: 1000m Row Max Ring Dips 750m Row Max Pull ups 500m Row Max Ring Plank 250m Row Max Handstand hold

LIFT: Press – 3 x 5 WOD: AMRAP in 7 3 HSPU 6 Pistols 9 T2B