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CrossFit Opus Hamilton Ontario

LIFT: Back Squat – 3 x 5 WOD: Tabata V to Hollow Body Tabata KB Swings @ 24/16 kg Tabata plank

SKILL: max Ring Dips WOD: AMRAP in 10 5 Burpees 10 Wall ball @ 20/14 15 Double unders

LIFT: OH Squat – 5 x 2 WOD: 10 to 1 Burpees Box Jumps @ 24/20″

LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 14 min Odd: 10 Push ups Even: 20 Jump Squats

SKILL: 3 x max Ring dips WOD: 500m – 400m – 300m – 200m – 100m Row 20 – 30 – 40 – 50 –...

LIFT: Front Squat – 5 x 2 WOD: AMRAP in 5 10 Hollow Rock 20 Double unders REST 2 min 2 min AMRAP Burpees

LIFT: Snatch – 7 x 1 WOD: EMOM add 2 reps until unable to complete Wall ball @ 20/14 T2B

SKILL: 2 x sled push WOD: 21-15-9 Power clean @ 135/95 Burpees

LIFT: OH Squat – 5 x 2 WOD: Partner’s complete 100 pull ups 100 KB Swings @24/16 kg 100 Double unders 100 OH Squats @...

LIFT: Clean & Jerk – 7 x 1 WOD: 20 Calorie Row 30 Burpees on plate 40 KB Swings @ 24/16 kg 30 pull ups...