Warm Up
Coach’s Choice
Skill
Complex 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk
(10 minutes)
WOD
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Hang power Clean (115/85)
Front Squat (115/85)
Push Jerk (115/85)
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Travel WOD
22 Minute AMRAP of:
Bear Crawl 100′
20 Burpees
40 Squats
Walking Lunge 100′
40 Jumping Jax
20 Hand Release Push Ups
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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