Warm Up
Coach’s Choice
WOD
“12 Days of Christmas”
1 Rope Climb
2 Jerks (135/95)
3 Front Squats (135/95)
4 Front Lunges (135/95)
5 Hang Cleans (135/95)
6 Deadlifts (135/95)
7 Box Jumps (30/24)
8 Burpees
9 C2B Pull Ups
10 Cal Row
11 T2B
12 Thrusters (135/95)
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Travel WOD
Run a 5K, complete 25 burpees every 400m.
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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