Warm Up
Skill Warm Up
3 rounds NOT for time
15 Burpees unbroken
20 Wallballs Unbroken
30 unbroken double-unders
Skill
Review of all movements
WOD
Open WOD – 14.4
14 min. AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 135/95 lb.
20 muscle-ups
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Travel WOD
10 min AMRAP
3 burpees
6 supermans
9 sit ups
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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