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CrossFit Opus

LIFT: Front Squat – 5 RM WOD: 5 Rounds 200m Run 10 Deadlift @ 185/155 2 Rope Climbs

LIFT: Press – 5 RM WOD: 2 Rounds of…. 1/2 Tabata V-ups 1/2 Tabata Plank Hold 1/2 Tabata Slingshots 1/2 Tabata Arch Hold -Rest 2...

SKILL: Squat Ball WOD: AMRAP in 20 5 Power snatch @ 75/55 10 OH Lunge w/ Barbell 40 Double under’s

LIFT: Deadlift – 5 RM WOD: AMRAP in 15 30 KB Swing @ 24/16 kg 20 push ups 10 tuck jumps

LIFT: Bench Press – 5 RM WOD: AMRAP in 8 5 Press @ 75/55 1 Suicide sprint

SKILL: Sled push – 3x at working weight WOD: 7 Rounds 7 Squat Cleans @ 135/95 7 C2B pull ups

LIFT: Back Squat – 5 RM WOD: Teams of 3 – Max Calories in 15 min. A) Row or Bike for calories B) Hold Dual...

LIFT: Snatch – 7 x 1 WOD: 6 min AMRAP 10 walking lunge steps w/ dual KB front rack 5 burpees -1 min Rest- Complete...

SKILL: Single leg Deadlift – 3 x 15 per leg WOD: 3 Rounds 1 min max Double under’s 2 min max Muscle ups (sub C2B)...

LIFT: Clean & jerk – 7 x 1 WOD: 8 X 8 T2B 10 Box Jump @ 24/20 12 Push ups *After rounds 2-4-6-8 Run...