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CrossFit Opus Hamilton Ontario

LIFT: Deadlift – 1 x 5 WOD: 100m Run 10 Wall ball @20/14 10 sprawl 200m Run 20 Wall ball 20 Sprawl 400m Run 40...

LIFT: Press – 5 x 3 WOD: In 3 minutes complete: 200m Run AMRAP pull ups -Rest 1 min- In 3 minutes complete: 200m Run...

LIFT: Back Squat – 3 x 5 WOD: 20 Calorie Row 20 Goblet squat @ 24/16 kg 30 Cal Row 30 KB – Sumo Deadlift Highpull...

SKILL: Agility drills WOD: 8 KB Swings @ 32/24 kg 40 sit ups 80 Double under’s 8 Rope climbs 80 Double under’s 40 sit ups...

LIFT: Snatch – 7 x 1 WOD: AMRAP in 16 100m Run 20 wall ball @ 20/14 10 burpees

LIFT: OH Squat – 5 x 2 WOD: “Run, Grace, Run” 3 Rounds 10 Clean & jerk @ 135/95 200m Run

SKILL: 400m Run for time WOD: 4 Rounds 15 push ups 10 front squat @ 115/85 5 pull ups (strict)

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 3 wall walks 10 Box Jump @ 24/20

LIFT: Front Squat – 5 x 2 WOD: 3 min AMRAP Burpees Rest 1 min 3 min AMRAP Slingshots @ 16/12 kg Rest 1 min...

LIFT: Bench Press 3 x 5 WOD: 20 min Cap 50 Back squat @135/95 40 pull ups 30 Push press @ 135/95 50 Front Squat...