WARMUP:
12 Min AMRAP
10 Shuttle Runs
10 PVC Pass Throughs
10 Russian Baby Makers w/ PVC Pipe
10 PVC Around the Worlds
10 Spiderman Lunges
10 Push Ups
WOD:
“Fight Gone Really Bad”
3 Rounds of 1 minute Stations
Thrusters
Power Cleans
Box Jumps (20 for all)
Jerks
Cals on Bike
Rest
*Athletes can start at any station and then move through in order
*Performance: 135/95 Functional: 95/65
*Thrusters are meant to be heavy so go heavier than your typical repping weight
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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