EMOM x 12
M1: 3 Shuttle Runs
M2: 5-7 Strict Pull Ups
M3: 10 Barbell Good Mornings
M4: 10 Burpees
Not Superset
A. 7 x 2 Deadlifts with 5 second decent – add 10 lbs to last week
B. 3 x 5 Good mornings – stay light, stay back, and move fast
C. 12 Min AMRAP
50 Foot DB Walking Lunges (50/35)
16 Toes-To-Bar
8 DB Power Cleans (50/35)
50 Foot DB Walking Lunges (50/35)
8 Bar Muscle Ups OR 8 Burpee Chest to Bar Pull Ups
8 DB Power Cleans (50/35)
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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