CrossFit Opus Hamilton Ontario – Page 190

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Deadlift – 1 RM WOD: 5 RFT 10 K2E 15 Wall ball @ 20/14# 200m Run

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Snatch – 1 RM WOD: 100 Squats 1000m Row 100 Squats For Time

CROSSFIT OPUS – WORKOUT OF THE DAY SKILL: K2E / T2B Max reps WOD: 15-12-9 KB Snatch to OH Lunge / arm Double unders

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Clean & Jerk – 1 RM WOD: Deck of Cards 20 min AMCAP Hearts = Body Rows...

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: OH Squat – 1 RM WOD: 5 Rounds 10 Pull ups 15 Sit ups Max Plank Score...

CROSSFIT OPUS – WORKOUT OF THE DAY SKILL: Max Height Box Jump WOD: 6 RFT 10 Ring dips 10 Thrusters @ 95/65 10 Front Rack...

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Push Press – 1 RM WOD: E.M.O.M x 8 min 5 Back Squat @ 95/65 3 Drop...

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Front Squat – 1 RM WOD: AFRAP in 6 10 HR Push ups 10 squat thrusts Max...

CROSSFIT OPUS – WORKOUT OF THE DAY SKILL: Double unders – 3x max reps WOD: 3RFT 1 Sled push +90/45# 7 T2B 14 Supine Body...

CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Bench Press – 1 RM WOD: 21-15-9 Deadlift @ 225/155# Paralette pass through