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CrossFit Opus Hamilton Ontario

LIFT: Snatch 7 x 1 WOD: AMRAP in 5 6 Wall ball @ 20/14# 3 Burpees Rest 2 min Repeat AMRAP in 5

LIFT: OH Squat 5 x 2 WOD: 50 Wall ball @ 20/14# 50 T2B 50 MB Cleans @ 20/14# For time

SKILL: Turkish get up 5-4-3-2-1 WOD: 5 RFT 5 Press @ 75/55 10 Burpees 250m Row

LIFT: Clean & Jerk 7 x 1 WOD: AMRAP in 9 1 rope climb 3 pistols / leg

LIFT: Front Squat 5 x 2 WOD: 3 Rounds 1 min AMRAP Ball slams @ 20/15# 1 min AMRAP Dead bug 1 min AMRAP KB...

SKILL: max push ups followed by 400m Run for time WOD: E.M.O.M. x 10 min 1 Power Clean 2 Front Squats Increase weight each minute...

LIFT: Bench press 5 x 3 WOD: 21-15-9 KB Swings @ 24/16kg pull ups EMOM 10 double unders

LIFT: Deadlift 3RM WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

SKILL: Resisted sprints x 3 WOD: 5 RFT 5 pull ups 10 Deck squats 15 KB Swings @ 24/16kg

LIFT: Press 5 x 3 WOD: 5 Rounds – score total plank time Row 250m max plank 3 KB Snatch / arm @ 24/16kg