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CrossFit Opus Hamilton Ontario

SKILL: 100m Row Sprint x 5 WOD: 5-4-3-2-1 Power cleans @ 135/95 Front squat Jerk

LIFT: Press 5 x 3 WOD: E.M.O.M. x 12 2 Squat cleans @ 155/115

LIFT: Back squat 5 x 3 WOD: 400m Run 12-9-6 Ring push ups KB Highpull @ 32/24 kg 400m Run

SKILL: sled pull x 3 WOD: 5-4-3-2-1 KB Snatch / arm @ 24/16 kg pistols / leg HSPU

LIFT: Snatch 7 x 1 WOD: AMRAP in 9 5 Broad Jumps 10 Russian twist @ 16/12 kg 15 Ball slams @ 20/15#

LIFT: OH Squat 5 x 2 WOD: 10 Rounds 2 Beggars / leg @ 75/55 10 push ups 5 Lateral box jumps 15 min Cap

SKILL: Agility drills WOD: AMRAP in 8 5 Squat cleans @ 115/85 10 Box Jumps @ 24/20″

LIFT: Clean & Jerk 7 x 1 WOD: 3 RFT 20 push ups 15 back extensions 10 wall ball – increase weight each round

LIFT: Front Squat 5 x 2 WOD: 2 min AMRAP KB Swings @ 24/16 kg Run 200m 3 min AMRAP squats Run 300m 4 min...

SKILL: Balance drills WOD: “Michael” 3 RFT 800m Run 50 sit ups 50 Back extensions