9/7/18

EMOM x 12
M1: 3 Shuttle RunsSide
M2: Side Plank Hold (:30R/:30L)
M3: 10 Barbell Good Mornings
M4: 10 Burpees

4 Supersets
A. 2 min. Max Barbell Rollouts
B. 12 Dumbbell Pull Overs

Rest 2 min. after each superset

C. AMRAP 18 Min.
500 Meter Row
10 Deadlifts (225/155)
10 Bar Facing Burpees
10 HSPU

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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

09-22-2022 2:40 pm

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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