* Special Announcement* CrossFit SciCoh will be piloting a new program to accompany our current programming. “Sweat” will be a version of programming for those who want to do more movement with lighter weights. Regular CrossFit programming is still the most effective, but we wan to provide you all with a second option for that day. “Sweat” begins tomorrow!
Warm Up
Coach’s Choice
Skill
Wall Ball Technique
WOD
18 min. AMRAP
50 Wall Balls (20/14)
45 Double Unders
40 Wall Balls (20/14)
35 BoxJumps (24/20)
30 Wall Balls (20/14)
25 Burpees
20 Wall Balls (20/14)
15 Muscle Ups
10 Wall Balls (20/14)
500m Row
Sweat WOD
(Same)
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Travel WOD
18 min. AMRAP
50 Squats
45 Double Unders
40 Squats
35 BoxJumps (24/20)
30 Squats
25 Burpees
20 Squats
15 Push Ups
10 Squats
500m Row OR 400m Run