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CrossFit Opus Hamilton Ontario

SKILL: Pistols & Ring Dips 5-4-3-2-1 WOD: 10X 4 Back Squat (HAP) 36 Double under’s 8 Burpees BENCHMARK: “Nate”

LIFT: Press – 3 x 10 WOD: 10 to 1 KB Snatch L/R KB Push Press L/R Goblet Squat KB Highpull Push ups

LIFT: Deadlift – 5 x 5 WOD: 3 Rounds 400m Run 30 KB Swings @ 32/24 kg 20 Pull ups

SKILL: Tire Flips WOD: 15-12-9 Double under’s T2B OH Lunge @ 45/25

LIFT: Bench Press – 3 x 8 WOD: 21-15-9 Calories on Assault Bike DB Thrusters @ 40/30

LIFT: Back Squat – 5 x 5 WOD: Partner’s complete 3 Rounds – 1 person working at a time 2 min AMRAP Hang Power Cleans...

LIFT: 10 min EMOM: 1 snatch pull + 1 squat snatch WOD: Run 200m 10 T2B Run 200m 10 Sit ups Run 200m 20 T2B...

SKILL: 3 x Max Effort Ring Support WOD: 50 Wall Ball @ 20/14 15 C&J @ 135/95 100 Double under’s 500m Row 100 Double under’s...

LIFT: OH Squat – 5 x 3 WOD: AMRAP in 16 10 Calorie Row 20 T2B 30 DB Cleans @ 35/25

LIFT: 10 min EMOM 1 squat clean + 1 power clean + 1 jerk @ 75% C&J WOD: 3 Rounds 1 min AMRAP HSPU (sub...