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CrossFit Opus Hamilton Ontario

LIFT: Back Squat 5 x 3 WOD: AMRAP in 8 10 Lunges 20 Double unders

SKILL: Muscle up work WOD: AMRAP in 14 7 Broad jumps 14 Ball slams @ 20/15# 21 Wall ball @ 20/14#

LIFT: Bench Press 5 x 3 WOD: AMRAP in 8 6 T2B 12 Push press @ 95/65

LIFT: Deadlift 1 x 3 WOD: Alternating Tabata Body Rows & Push ups Rest 1 min OH Lunge @ 45/25 & wall sit Rest 1...

SKILL: Pistols WOD: 21-15-9 Hollow Rock Back Extensions (sub. supermans) Squat thrusts

LIFT: Press 5 x 3 WOD: 3 Rounds 1 min KB Snatch @ 24/16kg 1 min Mountain climbers 1 min Russian twist @ 16/12kg 1...

LIFT : Back Squat 5 x 3 WOD: 21-15-9 KB Swings @ 24/16 kg Box Jumps @ 24/20″

SKILL: 3 x max strict pull ups WOD: 750m Row 21 OH squat @ 95/65 750m Row 15 OH squat 750m Row 9 OH squat

LIFT: Snatch 7 x 1 WOD: AMRAP in 5 1 Rope climb 5 Deadlift @ 75% 5RM Rest 2 min then…. AMRAP in 5 10...

LIFT: OH Squat 5 x 2 WOD: 5 Rounds 10 Body Rows 20 KB Swings @ 24/16kg EMOM 1 Rope climb (sub. 3 strict pull...