Warm Up
CrossFit Warm Up
WOD
A1.) Back Squat
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Rest 90 seconds
A2.) 3 x .5ME Strict HSPUs + .5 ME HPUs
Rest 90 seconds
B.) 10 minute Steady State Row
C.) 15-20 minutes of Goat work
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Travel WOD
3 Rounds
10 Push Ups
15 Burpees
30 Jumping Lunges
45 Sit 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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