Warm Up
Athlete’s Choice
Skill
Movement Standards
WOD
15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
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Travel WOD
7-21-15-9 reps for time of:
Row or Run (calories)
Thrusters (dumbbells)
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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