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CrossFit Opus Hamilton Ontario

LIFT Clean – 1 RM WOD 2 Rounds for Time 25 Calorie Row 50 Sit ups 400m Run

SKILL: Atlas Stones WOD: 21-15-9 Thrusters @ 95/65 Step ups w/ Bar

LIFT: Front Squat – 1 RM WOD: 5x 7 Burpees 5 Box Jump @ 30/24 3 Muscle ups

LIFT: Bench Press – 1 RM WOD: Partner’s complete: 3000m Row 150 push ups 100 pull ups 150 Box Jumps @ 24/20 100 T2B

SKILL: Squat Ball WOD: “Eva” 5x 800m Run 30 KB Swings @ 24/16 kg 30 Pull ups

LIFT: Deadlift – 3 RM WOD: AMRAP in 16 2 Rope Climbs 10 Ring dips 20 sit ups

LIFT: Press – 3 RM WOD: Run 400m -rest 1 min- Run 800m -rest 2 min- Run 400m

SKILL: Rope Climbs WOD: 5 min EMOM: Power Snatch (5 reps 1st min, 4 reps 2nd min, 3-2-1) -increase weight each minute as reps decrease-...

LIFT: Back Squat – 3 RM WOD: 4 Rounds AMRAP in 1 min KB Thrusters @ 16/12 kg AMRAP in 1 min Double under’s AMRAP...

CrossFit Baseball – Teams of 4 3 Tire Flips = base hit 6 Push ups at 1st base 9 box jumps at 2nd base 12...