Tag

CrossFit Opus Hamilton Ontario

SKILL: Double under’s – 10 min EMOM WOD: 100 KB Swings @ 24/16 kg 10 Burpees 20 Ball slams @ 20/15 100 KB Swings 20...

LIFT: Back Squat – 3 x 5 WOD: 6 Rounds 6 Renegade rows @ 45/30 12 Box Jumps @ 24/20

LIFT: Snatch – 7 x 1 WOD: “Nicole” AMRAP in 20 400m Run max reps pull ups

SKILL: Rope climb WOD: 100m Run 20 T2B 200m Run 20 T2B 400m Run 20 T2B

LIFT: OH Squat – 5 x 2 WOD: EMOM x 15 3 Power cleans @ 115/85 2 Hang squat cleans 1 Rack Lunge per leg

LIFT: Clean & Jerk – 7 x 1 WOD: 50 Double under’s 25 Broad jumps 50 Double under’s 25 sprawls 50 double under’s

SKILL: Mobility – Hungry hungry hippos WOD: As Partners complete.. 800m Run together w/ med ball @ 20/14 40 G2OH @ 135/95 60 Burpees 80...

LIFT: Front Squat – 5 x 2 WOD: 1 min AMRAP Row for Calories 1 min AMRAP SLDL @ 95/65 1 min AMRAP Body Rows...

LIFT: Bench press – 3 x 5 WOD: 3 Rounds 30 Hollow Rocks 30 Mountain climbers per leg 30 KB Swings @ 24/15 kg

SKILL: Handstand work WOD: For time….. 75 squat cleans @ 75/55 25 pull ups 400m Run