WARMUP:
12 Min EMOM
M1: Row :50 seconds
M2: Alternating Samson Stretch
M3: 16 Side Plank w/ Abduction (8 per side) https://youtu.be/A8VmXRbB8iw
M4: 5 Single Arm KB Deadlift (L) + 5 KB Swing + 5 Single Arm KB Deadlift (R)
WOD:
EMOM x 20
M1: 15/12 Cal Row
M2: (3 Bar Muslce Ups/Ring Muscle Up (alternate each round) OR (5 C2B) or (5 Jumping C2B)
M3: 8 OHS (95/65)
M4: 10 Burpees
M5: REST
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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