10 Min. AMRAP
10 4-Way Dead Bugs
4 Inchworm to Spiderman Stretch
3R/3L Side Plank w/ Hip Dip and Hold for 5 Sec.
10 KB Swings (light)
10 Walking Calf Raises
A.Superset
A. 3×5 Back Squat across
B. 3×10 Glue Bridges with 3 second hold at top
B. For Time:
800 Meter Run
100 Double Unders*
21 Deadlifts (205/145)
400 Meter Run
100 Double Unders
15 Deadlifts (205/145)
800 Meter Run
100 Double Unders
9 deadlifts (205/145)
* Scale DU to 90 seconds of double under attempts.
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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