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CrossFit Opus Hamilton Ontario

LIFT: OH Squat – 3 x 5 @ 75% 5RM WOD: AMRAP in 8 5 pull ups 10 push press @ 95/65 25 Double under’s

SKILL: Atlas Stone & Tire Flip Technique WOD: 5 Rounds 4 Atlas stone to shoulder (HAP) 5 Tire Flips (HAP) -Rest as needed between rounds-

LIFT: 5 sets of: 1 Squat Clean + 1 Hang Power Clean + 1 jerk @ 75% 1RM WOD: 50 Double under’s 40 sit ups...

LIFT: Front Squat – 5 x 5 @ 70% 5RM WOD: Tabata Tuck Jumps Rest 1 min Tabata Jumping lunges Rest 1 min Tabata Wall...

SKILL: Pull ups WOD: 10 Rounds 20 KB Swings (Unbroken) 10 sec Active Plank

LIFT: Bench Press – 5 x 5 @ 70% WOD: 3 Rounds 100 foot Off-set OH KB Walk 20 Bent DB Row 20 Half Kneeling...

LIFT: Back Squat – 3×5 WOD: 15 / 10 Calorie Assault bike Buy in then 2 Rounds of 15 Ring Row 45 double under’s 15...

SKILL: Muscle Up / Static Ring support WOD: 5 Rounds 30 sec Static hollow hold 20 sit ups 30 sec plank hold 20 slingshots 30...

LIFT: Press – 5 x 5 @ 70% 5RM WOD: EMOM to the Death 2 Goblet Squats @ 24/16 kg (+2 reps EMOM) 100 foot...

LIFT: Deadlift – 5 x 5 @ 70% 5RM WOD: 3 Rounds 10 KB Swings @ 24/16 kg 1 Rope Climb 15 KB Swings 2...