WARMUP:
Coaches Choice
STRENGTH/SKILL:
Not Super Set
A. 4 x 6 Banded Deadlifts (AHAP)
B. 100 Banded Russian KB Swings (work on driving through your heels and squeezing your glutes and core)
https://youtu.be/PN9dppWJcGQ
WOD:
Performance Sport
4 RFT
9 Power Snatches (135/95)
12 Barbell-Facing Burpees
21/15 Calorie Row
Functional Athlete
4 RFT
9 Power Snatches (95/65)
12 Barbell-Facing Burpees
21/15 Calorie Row
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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