WARMUP:
200 Meter Run/Row
:45 Goblet Squat Hold
8 Goblet Deadlifts
4R/4L KB Windmill
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 KBS
:45 Goblet Squat Hold
8 Alternating Front Lunges w/Goblet
8 Goblet Squats
200 Meter Run/Row
STRENGTH/SKILL:
3 Rounds
Rest between set and movements as needed.
10 Box Plank to Pike Push Ups
5R/5L Turkish Get Ups
WOD:
EMOM X 20
M1: Air Squats
M2: Russian KB Swings
M3: 15/12 Cal Row
M4: Shuttle Runs
scicoh intramural open: Noobies, keep reading so you can find out what the CrossFit Open is all about. Veterans, skip to the “What is the
Do I have to be at the gym for 24H? NO!!! Most workouts will require only 2 teammates. Some will require 6 teammates (the first 2
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