Warm Up
Coach’s Choice
Skills
Sumo Deadlift
WOD
Teams of 4 – Conga line style. Athlete 1 starts on the row while the rest wait. When athlete 1 finishes the row he/she moves on to KBS and athlete 2 moves on to the row. Athlete 2 may not start the KBS until athlete 1 has finished them.
20 min. AMRAP
Row 250 m
20 Sumo Deadlifts (135/95)
15 Burpees
Score is total rounds combined.
—————————————————————
Travel WOD
5 Rounds
250m Sprint
10 Broad Jumps
15 Burpees
1 min. Rest
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
COPYRIGHT © 2025 KILO. ALL RIGHTS RESERVED.
By providing your phone number, you agree to receive text messages from CrossFit SciCoh