Warm Up
Skill Warm Up
2 Rounds NOT for time
12 T2B Unbroken
12 OHS (increase weight)
12 C2B Unbroken
Mobility
Skill
Overhead Squat
Muscle Up
WOD
Open WOD – 11.4
AMRAP 10
60 Bar-facing burpees
30 Overhead squats (120/90#)
10 Muscle-ups
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Travel WOD
For Time:
80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Situps
20-15-10-5 of Handstand Pushups
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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