Warm Up
Coach’s Choice
Skill
Overhead Squat
WOD
A.) 21-15-9 rep rounds for time of:
Ground-to-Overhead (95/65)
Toes-to-Bar
B.) Static Shaping Alternating Tabata of:
Hollow Body Rocks and Arch Rocks
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Travel WOD
21-15-9 rep rounds for time of:
Push Ups
Sit Ups
Squats
Walking Lunges
400m Run after each round
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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