Warm Up
Coach’s Choice
Skill
High Hang Power Snatch
Lateral Box Jump Over
WOD
A.) 5×3 High Hang Power Snatch
B.) 5 Rounds:
30 sec max Double Unders
Rest 1 min
:30 sec max Lateral Box Jump Overs (24″/20″)
Rest 1 min
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Travel WOD
3 Rounds of:
Max Effort L-Sit hold
THEN:
Run 1 Mile
50 Squats
Run 1/2 Mile
25 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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