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CrossFit Opus Hamilton Ontario

LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 600m Row 30 KB Swings @ 27/16 kg 30 Power Cleans @ 105/75

SKILL: T2B – 3 x Max Effort WOD: 10 min Ladder Power Snatch @ 95/65 1-2-3-4-5-6-etc 20 Double under’s (sub 5 burpees)

LIFT: Bench Press – 3 x 10 WOD: 400m Run 4 strict pull ups 8 Suitcase Deadlift (HAP) 6 Pull ups 12 Deadlift 8 pull...

LIFT: Back Squat – 5 x 5 WOD: 8 min Ladder V-ups 2-4-6-8-10-etc 25 Double under’s (sub 7 burpees) BENCHMARK: “Helen”

WOD: “DT” 5 Rounds 12 Deadlift @ 155/105 9 Hang Power Clean 6 Push Jerk

LIFT: 10 min EMOM: 1 Power Snatch + 1 Squat Snatch WOD: EMOM to the Death 100m Sprint 2 KB Swings (add 2 reps EM)

LIFT: OH Squat – 5 x 3 WOD: AMRAP in 15 20 Calorie Row 15 Shoulder to OH @ 115/75 10 Burpees

SKILL: Balance Drills WOD: Teams of 3 5 min AMRAP Sled Drag 100 feet @ 190/145 1 min rest 4 min AMRAP Rope Climbs (rep...

LIFT: 10 min EMOM: 1 clean pull + 1 power clean + 1 hang squat clean WOD: 3 Rounds 1 min AMRAP Mountain climbers 1...

LIFT: Front Squat – 5 x 3 WOD: 5X 400m Run 15 Thrusters @ 95/65 -goal is unbroken sets-