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CrossFit Opus Hamilton Ontario

LIFT: Front Squat – 5 x 5 WOD: EMOM x 16 A) 15 Ring Rows B) 10 Single leg Deadlift C) 3 Rope Climb D)...

SKILL: 500m Row for time WOD: AMRAP in 9 3 Broad Jump 6 T2B 9 Ball Slams @ 20/15 -Rest 2 min- Max Effort...

LIFT: Bench Press – 5 x 5 WOD: 1 min AMRAP Weighted step ups 1 min AMRAP Ring dips 1 min AMRAP Tactical Lunges 1...

LIFT: Back Squat – 4 x 4 WOD: Death by Burpees EMOM 5 MB Cleans @ 20/14 + 1 Burpee* *+ 1 rep Every round

SKILL: Burgener warm up & prep WOD: “The Chief” 3 min AMRAP 3 Power Cleans @ 135/95 6 Push ups 9 Squats -Rest 1 min_...

WELCOME TO THE 2019 OPUS OPEN The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the...

LIFT: Press – 5 x 5 WOD: Teams of 3 20 min Max Distance Row

LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 30 sec L-Hang 30 sit ups 30 sec Hollow Hold 30 sit ups

SKILL: Sled Push for load WOD: 100-80-60-40-20 Double under’s* 25-25-15-10-5 Thrusters @ 75/55 *sub 60-50-40-30-20sec Assault Bike

LIFT: 5 sets of 1 Snatch Pull + 1 Hang Squat Snatch @ 75% 1RM WOD: EMOM x 20 15 KB Swings + 5 Gob...