Warm Up
Coach’s Choice
Skill
L Sit
Lateral Jumps
WOD
A. Teams of 2
7 min. AMRAP
10 Deadlifts (135/95)
20 Lateral Jumps Over the Bar
While 1 person works, partner completes ab mat sit-ups. Switch every 2 rounds. Score is total reps including ab mat sit-ups.
B. TABATA L Sit
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Travel WOD
50 walking lunges
10 burpees
30 walking lunges
15 burpees
10 walking lunges
20 burpees
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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