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CrossFit Opus Hamilton Ontario

LIFT: Deadlift 3 RM WOD: 4 Rounds – 1 min stations Flutter kicks Russian twist @ 14/10 kg push ups back extensions Rest 1 min...

SKILL: Agility ladder WOD: The Bear Complex Complete the following for 7 sets without putting the bar down 1 Power Clean 1 Front Squat 1...

LIFT: Back Squat 5 x 3 WOD: Open WOD 11.1 AMRAP in 10 30 Double unders 15 Power Snatch @ 75/55

LIFT: Bench Press 5 x 3 WOD: 3-6-9-12-15-18……. Deadlift @ 225/155 Ring dips AMRAP in 9

SKILL: 5 min skipping drills WOD: 21 Hollow Rocks 21 KB Swings @ 24/16kg 500m Row 15 Hollow Rocks 15 KB Swings 500m Row 9...

LIFT: Deadlift 3 RM WOD: 4 RFT 300m Row 6 Jumping lunges / leg 9 K2E

LIFT: Press 5 x 3 WOD: AMRAP in 8 8 Push press @ 115/75 12 Tuck jumps

SKILL: Max Double unders – interval training WOD: 5 RFT 10 C2B Pull ups 10 Wall Ball @ 20/14

LIFT: Back Squat 5 x 3 WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups For Time

LIFT: Power Clean 5 x 2 WOD: 3 Rounds (Score L-sit time) max L-sit 3 skin the cat REST 3 Rounds (Score time) 20 squat...