**** Holiday Schedule: 12/24 8:00AM and 9:00AM, 12/25 CLOSED, 12/31 no 6:30PM, 1/1 *;00AM and 9:00AM at RCFBC ****
Warm Up
Coach’s Choice
WOD
A.) 3×10 Back Squat w/10 second pause in bottom position (same weight across sets)
B.) 21-15-9 of:
Ring Dips
Toes To Bar
——————
Travel WOD
21-15-9
Double Unders
Sit Ups
Squats
Burpees
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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