WARMUP:
2:00 Monostructural Movement
Then 3 Rounds:
8 Good Mornings (empty barbell)
8 Cossack Squats
8 Goblet Squats
:30 Samson Stretch R/L
Then…
5 Min. Shoulder Activation
(Coach’s Choice)
STRENGTH/SKILL:
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
10 DB Devil’s Press
20 Single-Arm DB Presses (10 each arm)
WOD:
15 Min AMRAP
10 Burpees
20 Alt. DB Snatches
10 Alt. DB Front Rack Lunges
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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