Warm Up:
2/3 Rounds
250 M Row (OR) 200 M Run
:30 Hollow Hold
7 Strict Pull Ups
10y Spiderman Crawls W/ Elbow To Drop
10y Knee Hug To Horizontal Lunge Twist
Mobility: Coach’s Choice
WOD A
Superset:
A.10 Weighted Step Ups (5 ea. leg to 24/20) – as heavy as possible each set with barbell in the backrack position B. Max Chin Ups
WOD B
AMRAP 10 Min.
5 Shoulder to Overhead (115/75)
10 Deadlifts (15/75)
15 Box Jumps (24″/20″)
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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