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CrossFit Opus Hamilton Ontario

SKILL: Single leg balance & Agility drills WOD: Partners complete -50 burpee buy in- 2 Rounds 100 Thrusters @ 45/35 50 Pull ups 100 H/R...

LIFT: Press – 3 RM WOD: 6 Rounds 5 Bar Muscle ups 10 1-Leg Deadlift @ 32/24 kg 250m Row

LIFT: Deadlift – 3 RM WOD: AMRAP in 5 8 T2B 10 Wall Ball @ 20/14 12 Double under’s Rest 2 min Complete 2 Rounds

SKILL: 500m Row for time WOD: 100 Double under’s 100 DB Front Rack Lunges @ 50/35 100 Double under’s 100 Squat Thrusts

LIFT: Power Snatch – 1 RM WOD: 3 Rounds 25 KB Swings @ 24/16 25 Wall ball @ 20/14

LIFT: OH Squat – 1 RM WOD: AMRAP in 12 5 split jerk (60% 1RM) 10 pull ups 50 mountain climbers

WOD: 15 Rounds 250m Row 1 Back Squat – HAP

LIFT: Clean – 1 RM WOD: 20 pull ups 20 1-arm Hang DB Clean & push press @ 50/35 30 V-ups 30 KB Swings @...

LIFT: Jerk – 1 RM WOD: AMRAP in 8 8 R-arm OH Lunge @ 50/35 8 L-arm OH Lunge 16 Wall ball @ 20/14

SKILL: Jerk Progressions WOD: 500m Row Buy In 10 Rounds 5 unbroken Push Jerk 10 Squat Jump Cash out with 500m Row BENCHMARK: “Jackie”