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CrossFit Opus Hamilton Ontario

SKILL: 1000m Row for Time WOD: AMRAP in 14 6 1-arm KB Thruster / side @ 24/16 kg 6 C2B pull ups 24 Double under’s...

LIFT: Snatch 5 x 1 @ 75% 1RM WOD: EMOM x 20 ODD: 10 Pendlay Row @ 105/75 EVEN: 10 Alt. pistols

LIFT: 5 sets of 1 slean + 2 Jerk @ 75% 1RM WOD: Alternating Tabata Ball slams @ 20/15 Sit ups Slingshots @ 16/12 kg...

12 Days of Christmas On the first day of Christmas my true love gave to me….. 1 Muscle up On the second day of Christmas...

SKILL: Rope Climbs WOD: 4 Rounds 25/20 Calorie Row 25 Squat cleans @ 95/65

LIFT: Front Squat – 3 RM WOD: Partners complete 300 Burpees (alternating reps) -EMOM stop and do 4 pull ups each- BENCHMARK: Filthy Fifty

LIFT: OH Squat – 3 x 5 @ 75% 5RM WOD: 2 Rounds 15 Cal Row 10 Deadlift @ 225/155 15 Cal Row 10 Ring...

SKILL: Burgener Warm up & Prep WOD: AMRAP in 15 1 Power Snatch @ 135/95 3 OH Squat 6 T2B

LIFT: Bench press – 3 RM WOD: AMRAP in 7 10 Burpee Box Jump @ 24/20 20/15 Cal Assault Bike

LIFT: Back Squat – 3 RM WOD: EMOM x 14 odd: 1 Power clean + 2 Hang squat clean @ ~75% even: Row for calories