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CrossFit Opus Hamilton Ontario

LIFT: 10 min EMOM 1 Snatch pull + 1 Hang Power Snatch WOD: 21-15-9 Calories on Assault Bike 12-9-6 Power Snatch @ 95/65

LIFT: OH Squat – 5 x 3 WOD: Partner’s – 14 min AMRAP 3 Heavy Deadlift 50 foot Bear Crawl 10 Heavy Russian Swings 50...

SKILL: Rope Climb WOD: Partner’s Buy In with 1000m Row (partition as needed) then complete 500 KB Swings partner A swings while partner B holds...

LIFT: 10 min EMOM Clean Pull + Hang Power Clean + Squat Clean WOD: 12-9-6-3 Russian Step ups per leg @ 40/20 Ring Dips ...

LIFT: Front Squat – 5 x 3 WOD: 40 Burpee Box Jump @ 24/20 80 Wall Ball @ 20/14 800m Run 20 Burpee Box Jump...

SKILL: Burgener Warm up WOD: 10 Rounds 3 Heavy Power Snatch (~85% 1RM) 2 Rounds of “Cindy” -24 min CAP-

LIFT: Press – 5 x 5 WOD: Partners complete 6 Rounds 10 Alternating Tire Flips @ 450/250 200m Run Together 6 Alternating Rope Climbs

LIFT: Deadlift – 5 x 5 WOD: AMRAP in 12 100m OH Dual KB Carry @ 20/14 kg 10 T2B 10 Box Jump @ 24/20

SKILL: Max Height Box Jump WOD: 6-12-18-24-30 1-Arm OH Lunges @ 45/30 Double under’s

LIFT: Bench Press – 5 x 5 WOD: 12 min AMRAP 2 Hang Squat Clean @ 135/95 (unbroken) 8 Pull ups BENCHMARK: Team Challenge X...