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CrossFit Opus Hamilton Ontario

SKILL: Sled Pulls WOD: 25 HSPU 50 Double under’s 25 OH Lunges @ 45/35 50 Double under’s 25 Sprawls 50 Double under’s 25 Deadlift @...

LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: AMRAP in 20 200m Farmer Carry @ 45/30 lb DB’s 100m Walking lunge...

LIFT: OH Squat – 3 RM WOD: AMRAP in 8 8 push ups 10 MB Cleans @ 20/14 12 sit ups

SKILL: Tire Flips – 50m for time WOD: 9 Muscle ups 21 Push Jerk @ 115/85 7 Muscle ups 15 Push Jerks 5 Muscle ups...

LIFT: Jerk – 3 RM WOD: 400m Run 40 squats 30 sit ups 20 burpees 10 pull ups 400m Run

LIFT: 1 Power clean + 1 Squat clean EMOM x 10 WOD: 15-12-9-6-3 Power Cleans @ 165/115 Ring dips V-ups

SKILL: 400m Run for time WOD: 5 Rounds 20 Lunges @ 95/65 30 Double under’s

LIFT: Front Squat – 3 RM WOD: EMOM x 12 odd: 3 Clean & jerk @ 155/105 even: Rest

LIFT: Press – 5 RM WOD: 5 Rounds 10 Hang power clean @ 115/85 5 Ring dips 1 Rope climb

SKILL: Core game WOD: Friday the 13th Crap Shoot Roll the dice – complete the exercise and reps, roll again! AMRAP in 30 2 –...