Warm Up
Coach’s Choice
Skills
Jumping Back Squats
Lateral Step-Up and Overs
WOD
5 RFT:
30 Jumping Back Squats (45/35)
20 Lateral Step-Up and Overs (24/20)
10 Shuttle Runs (25′, Down+Back x5)
Rest 2 minutes
B.) *if time allows 3×10 supine plank-ups w/5 second isometric hold @ top
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Travel WOD
5 RFT:
30 Jumping Squats
20 Lateral Step-Up and Overs
10 Shuttle Runs (25′, Down+Back x5)
Rest 2 minutes
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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