NO 445PM CLASS TODAY!!!!
WARMUP:
2 Rounds
High Knees
Butt Kicks
Frankensteins
Spiderman Crawls
Then…
3 Rounds (load every round)
3 Deadlifts
3 Front Squats
3 Pull-Ups (or jumping pull-ups)
100 meter run
WOD:
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.
“Badger”
3 RFT:
30 Squat Cleans (95/65)
30 Pull-Ups
800 Meter Run
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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