WARMUP:
Coaches choice
STRENGTH/SKILL:
3 Super Sets
4 Deadlift + Shrug (75% Body Weight)
10 Total Alternating Renegade Rows (AHAP)
WOD:
Performance Sport
“Nastu Girls V2”
3 RFT
50 Pistols (alternating)
7 Muscle Ups
10 Power Cleans (174/125)
Functional Athelete
50 Air Squats
7 Burpee C2B or Burppe Pull-Ups
10 Power Cleans (115/75)
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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