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CrossFit Opus Hamilton Ontario

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 30 sec. Handstand hold 15 Russian twist / side @ 16/12 kg 10 Body Rows

LIFT: Deadlift – 5 RM WOD: 2 Rounds 500m Row 20 Thrusters @ 75/45 500m Row 20 pull ups

SKILL: 2 x Resisted sprint WOD: Team of 3 150 push ups 300 box jumps @ 24/20″ 450 sprawls

LIFT: Press – 3 x 5 WOD: Partner Jackie 2000m Row 100 Thrusters @ 45 60 pull ups

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 10 Deadlift @ 205/155 15 push ups 20 HK2E 15 Box Jump @ 24/20″ 10...

SKILL: 2 x max reps Ring dips WOD: 3 Rounds 250 m Row 15 V-ups 10 OH Lunge @ 45/25

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 50m Farmer Carry @ 100/70 lb 7 Burpees 9 Weighted step ups / leg

LIFT: Deadlift – 5 RM WOD: 100-80-60-40-20 Double unders Squats

SKILL: Bottoms up Dual KB Press 3 x max effort WOD: 15-12-9 Pull ups Ring dips w/ 25 Double unders between sets

LIFT: Press – 3 x 5 WOD: AMRAP IN 8 1 Rope Climb 5 HSPU 10 T2B