Warm Up
Coach’s Choice
WOD
A.) 20 min. AMRAP
Teams of 3:
50 ft tire flip
20 tire jump overs (divide up any way the team wants to)
B.) Short series Olympic KB (5 minutes KB Clean & Jerk, 2:30 KB Snatch right arm, 2:30 KB Snatch left arm)
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Travel WOD
30 min. Run
Stop every 5 min. and complete:
5 air squats
5 burpees
5 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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