Warm Up
Coach’s Choice
Skill
Bar Muscle-Ups and Scaling OptionSingle-Arm KB OHS
WOD
“Monarch’s Muscle-Up Mania”
27 minute AMRAP of:
6 Ring Muscle-ups
6 single-arm KB overhead squats, right arm (53/35)
6 Bar Muscle-Ups
6 single-arm KB overhead squats, left arm (53/35)
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Travel WOD
1/2 Mile Run
150 Walking Lunge Steps
1/2 Mile Run
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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