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CrossFit Opus Hamilton Ontario

SKILL: Rope climbs – 2 min AMRAP WOD: For time…. 30 Burpees 30 Pull ups 30 thrusters @ 95/65

LIFT: Deadlift – 1 x 5 WOD: 5X 3 Tire Flips 200m Run 1 Rope Climb

LIFT: Press – 5 x 3 WOD: 15-12-9 T2B Sprawls

SKILL: T2B skill work WOD: “Nancy” 5 X 400m Run 15 OH Squats @ 95/65

LIFT: Back Squat – 3 x 5 WOD: 1000m Row 50 Goblet squats @ 24/16 kg 100 Double under’s

LIFT: Snatch – 7 x 1 WOD: Tabata…. ball slams @ 20/15 wall ball @ 20/14 KB swings @ 24/16 kg push press @ 75/55...

SKILL: Tire Flips WOD: 3X 250m Row 10 Thrusters @ 115/85 10 C2B pull ups

LIFT: OH Squat – 5 x 2 WOD: 5X 2 wall walks 10 Power cleans @ 135/95

LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 15 50ft. walking lunge 10 push ups 200m Run

SKILL: Core complex – 10 Rounds WOD: “Helen” 3 Rounds 400m Run 21 KB Swings @ 24/16 kg 12 Pull ups