Tag

CrossFit Opus

LIFT: Front Squat – 5 RM WOD: 10 to 1 KB Swings @ 24/16 kg Box Jumps @ 24/20″

SKILL: Tire Flips – 1/2 Tabata Interval WOD: AMRAP in 15 2 Wall walks 5 pistols per leg 10 sledge swings

LIFT: Snatch – 5 RM WOD: Partner Tag Team A) Row 2k B) AMRAP of 5 Press & 5 Pull ups Score time and reps....

LIFT: OH Squat – 5 RM WOD: 4x 10 Alternating DB Snatch @ 30/45# 100m Sprint

SKILL: Turkish Get Up – max load WOD: EMOM x 12 1 Clean 5 Front Squats 1 Jerk

LIFT: Clean – 5 RM WOD: 250m Row 50 KB Swings @ 24/16 kg 250m Row 40 Double under’s 250m Row 30 Sprawls

LIFT: Front Squat – 5 RM WOD: 100m Heavy Farmer Carry 30 Burpee Box Jumps 3 Muscle Ups

SKILL: 400m Sandbag Run WOD: AMRAP in 10 7 Deadlift @ 185/135 21 Double under’s

LIFT: Bench Press – 5 RM WOD: Tabata this… Dead stop Swings @ 24/16 kg Plank Ball slams @ 20/15

SKILL: Max load sled push – 50 ft WOD: “Ode to Element CrossFit Ontario Open” 200m Run Thruster @ 95/65 pull ups 15/12/9/6/3 12 min...