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CrossFit Opus Hamilton Ontario

SKILL: pistols / superman squats WOD: 30 sec. AMRAP squats / 30 sec. Wall sit 30 sec. AMRAP sit ups / 30 sec. V-sit hold...

LIFT: Clean & Jerk 7 x 1 WOD: 10-8-6-4-2 Wall ball @ 24/16# Box Jump @ 24/20 100m sprint

LIFT: Front Squat 5 x 2 WOD: 2-4-6-8-10-12….. Power Clean @ 135/95 T2B AMRAP in 18

LIFT: Snatch 7 x 1 WOD: 21-15-9 Deadlift @ 225/155 Strict pull ups No timer.

LIFT: OH Squat 5 x 2 WOD: 4 Rounds 5 paralette pass through 10 lateral ABMAT hops/side 5 Burpees Rest 1 min Time each round....

SKILL: Skin the Cat 3 x 3 WOD: 4 Rounds AMRAP 1 min Front Squat @ 95/65 AMRAP 1 min Double unders Rest 60 sec...

LIFT: Clean & Jerk 7 x 1 WOD: AMRAP in 7 10 Tuck jump Burpees 20 Double unders

LIFT: Front Squat 5 x 2 WOD: 5 Rounds 5 Ring push ups 5 Power Cleans 5 Jerk 5 Broad Jumps Score Load.

SKILL: Handstand hold / walk WOD: AMRAP in 7 7 SDLHP @ 75/55 7 Box Jumps @ 24/20″ 7 KB Swings @ 24/16kg

LIFT: Snatch 7 x 1 @ 90% 1RM WOD: AMRAP in 15 5 pull ups 10 Ball slams @ 25/20# 15 KB Swings (American) @...