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CrossFit Opus Hamilton Ontario

LIFT: Snatch – 7 x 1 WOD: 2 Teams – Relay style 3 Rounds 15 Ball slams @ 20/15 50m Sled push @ 170/145

SKILL: 1 Mile Run WOD: 50m Walking lunge to…. FRAN 50m walking lunge to finish

LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 8 burpee box jump @ 24/20 16 KB Swings @ 32/24 kg

LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 5 Rounds AMRAP Shoulder to OH – no rack @ 75% C&J weight Run...

SKILL: Atlas Stone Cleans WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pullups

LIFT: Front Squat – 5 x 2 @ 90% WOD: 30-20-10-20-30 sledge swings 15-10-5-10-15 HK2E ME-ME-ME-ME-ME HS hold

LIFT: Press – 5 x 3 @ 85% WOD: 10x 100m Sprint Rest 90 sec.

SKILL: 400m Run for time WOD: 1 min. AMRAP DB Snatch @ 45/30 (alternating) 1 min. AMRAP Wall Ball @ 20/14 2 min. AMRAP DB...

LIFT: Deadlift – 1 x 5 WOD: “Cindy” 20 min AMRAP 5 pull ups 10 push ups 15 squats

LIFT: Bench press – 3 x 5 @ 85% WOD: 25 HSPU 50 V to Hollow body 25 walking lunge steps 50 supermans 25 Pendlay...