WARMUP:
2:00 Run/Row/Burpee/Jump Rope
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 Banded Good Mornings
:45 Goblet Squat Hold
8 Banded Pull Aparts
8 KBS w/ Goblet
:45 Goblet Squat Hold
8 KB Strict Press (4R/4L)
8 Alt. KB Lunges
2:00 Run/Row/Burpee/Jump Rope
STRENGTH/SKILL:
Bench Press
10 @ 55%
8 @ 65%
6 @ 75%
4 @ 85%
3 @ 90%
2 @ 95%
6 @ 75%
WOD:
15 Min AMRAP
250 Meter Row
20 Wall Balls (24/14)
20 Box Jumps (24″/20″)
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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