Tag

CrossFit Opus

LIFT: Press – 3 x 5 WOD: Partner Jackie 2000m Row 100 Thrusters @ 45 60 pull ups

LIFT: Back Squat – 3 x 5 WOD: 3 Rounds 10 Deadlift @ 205/155 15 push ups 20 HK2E 15 Box Jump @ 24/20″ 10...

SKILL: 2 x max reps Ring dips WOD: 3 Rounds 250 m Row 15 V-ups 10 OH Lunge @ 45/25

LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 50m Farmer Carry @ 100/70 lb 7 Burpees 9 Weighted step ups / leg

LIFT: Deadlift – 5 RM WOD: 100-80-60-40-20 Double unders Squats

SKILL: Bottoms up Dual KB Press 3 x max effort WOD: 15-12-9 Pull ups Ring dips w/ 25 Double unders between sets

LIFT: Press – 3 x 5 WOD: AMRAP IN 8 1 Rope Climb 5 HSPU 10 T2B

LIFT: Back Squat – 3 x 5 WOD: Tabata these… Ring support Russian twist @ 16/12kg K2E

SKILL: 3 x 10 Ring dips WOD: 4 RFT 10 KB Swings @ 32/24 kg 20 Double Unders 30 Squat thrusts

LIFT: Bench Press 1 RM WOD: 1 -10 – 1 Box Jumps @ 24/20 Sprawls