Warm Up
Coach’s Choice
Skill
Russian KB Swing
WOD
Teams of 2 – 1 working at a time
4 RFT
50 Russian KB Swings (53/35)
40 Lateral Box Jump Overs (24/20)
30 Cals on Erg
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Travel WOD
10 Rounds for Time
200 m Run
10 Push Ups
15 Air Squats
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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