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CrossFit Opus

LIFT: Deadlift – 3 RM WOD: Tabata squats H/R push ups Ball slams @ 20/15 Ring rows

SKILL: Agility and Cone drills WOD: AMRAP in 20 24 sit ups 12 alt. TGU -score reps & load-

LIFT: Bench Press – 3RM WOD: Partners – 1 person working, 1 person resting 100 Double under’s 50 Back squat @ 135/95 (BB from ground)...

LIFT: Back Squat – 3RM WOD: AMRAP in 20 10 DB squat cleans @ 45/25 15 pull ups 20 box jump @ 24/20

SKILL: 3 sets of ME pull ups WOD: AMRAP in 4 6 burpees 12 wall ball @ 20/14 -Rest 1 min- Complete 3 Rounds

LIFT: Snatch – 1 RM WOD: EMOM x 12 odd: 10 single leg Deadlift (HAP) even: 10 pendlay row -score load-

LIFT: Clean & Jerk – 1 RM WOD: 3 Rounds 40 Double under’s 20 sit ups 200m Run 20 slingshots @ 16/12 kg

WOD: “MURPH” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

LIFT: OH Squat – 5 RM WOD: AMRAP in 12 200m Row 10 MB Clean @ 20/14 5 Sprawls

SKILL: 1 Mile Run for time WOD: EMOM x 20 3 Push jerk (HAP) 6 T2B