WARMUP:
Coaches Choice
STRENGTH/SKILL:
Week 4/8 Linear Progression
A. Heavy 5 Deadlift (+10lbs from last week)
B. 3×5 Manual Hamstring Curls (https://youtu.be/etmzaHdMaeY?t=91)
WOD:
Performance
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Functional
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (35/25)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (185/135)
*If no bike, 50/37 Cal 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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