Warm Up
Coach’s Choice
Skills
Wall Balls and KB Swings
WOD
Teams of 2 – 1 Working at a time. Max reps.
1 min. Wall Balls (20/14)
1 min. KB Swings (53/35)
1 min. Burpees
2 min. Wall Balls (20/14)
2 min. KB Swings (53/35)
2 min. Burpees
3 min. Wall Balls (20/14)
3 min. KB Swings (53/35)
3 min. Burpees
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Travel WOD
Max reps
1 min. Squats
1 min. Sit Ups
1 min. Burpees
2 min. Squats
2 min. Sit Ups
2 min. 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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