Warm Up
Coach’s Choice
WOD
A1.) Shoulder Press
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Rest 90 seconds
A2.) 3×10 Pendlay Rows (same weight or heavier than last time)
Rest 90 seconds
B.) 4 rounds for time of: 1
5 Deadlifts (135/95)
10 Hang Power Cleans (135/95)
5 Push Jerks (135/95)
Rest 3 minutes
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Travel WOD
3 RFT:
800m Run
50 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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