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CrossFit Opus Hamilton Ontario

LIFT: Deadlift – 1 x 5 WOD: Partner AMRAP in 15 Partner A – L hang while Partner B completes 25 Double under’s Then Partner...

LIFT: Bench Press – 1 RM WOD: 3 Rounds for time 12 Front sqauts @ 135/95 10 Pull ups 8 Push press @ 135/95 400m...

SKILL: “Sally” Squat drill WOD: 21-15-9 Power Cleans @ 155/105 Ring dips -200m Run after each set-

LIFT: Back Squat – 1 RM WOD: AMRAP in 20 10 KB Snatch @ 24/16 kg 10 T2B 10 Box Jump @ 24/20 10...

LIFT: Clean & jerk – 1 RM WOD: Teams of 2 – max calorie row (time domain unknown)

SKILL: 3 x Max Effort Double under’s WOD: “Michael” 3x 800m Run 50 Back extensions (supermans) 50 sit ups

LIFT: Snatch – 1 RM WOD: 10-9-8-7-6-5-4-3-2-1 KB Swings (HAP) Wall ball (HAP) -score time and load-

LIFT: OH Squat – 1 RM WOD: AMRAP in 18 12 Hang Power Clean @ 95/65 12 Wall ball @ 20/14 12 KB Swings @...

SKILL: Rope climbs – max effort in 2 min. WOD: 21 Power snatch @ 115/85 21 lateral burpee over bar 15 OH Squat @ 115/85...

LIFT: Jerk – 1 RM WOD: 4 Rounds – no timer 30 Heavy KB Swings 20 High box jumps 10 KB strict press, goblet style...