2:00 Monostructural Movement
Then 10 min AMRAP:
:30 second Samson Stretch R/L
5 Overhead Squat w/ PVC
10 Sit-up
5 Good Mornings w/ PVC
5R/5L Single Arm DB Press
A. 7×2 Deadlifts with 5 second decent – add 10 lbs to last week
B. 3×5 Good mornings – stay light, stay back, and move fast
C. EMOM x 15
M1: 15 Toes-2-Bar
M2: 12 Double KB Reverse Lunge (53/35)
M3: 9 DB Hang Clean and Jerks (50/35)
* Scale reps so that you have 10 seconds “rest” between minutes.
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
COPYRIGHT © 2025 KILO. ALL RIGHTS RESERVED.
By providing your phone number, you agree to receive text messages from CrossFit SciCoh