WARMUP:
500 Meter Row
Then 2 Rounds:
12 Good Mornings (empty barbell)
12 Scorpions
12 Glute Bridges
12 Inch Worm to Spiderman Elbow Drops
12 Cossack squats
5R/5L Box Step Ups
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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