Warm Up
Coach’s Choice
Skill
Slam Ball
WOD
A.) 15 minute AMRAP
10 Hang Power Cleans (115/75) [155/105]
20 Slam Balls (25/18)
B.) 5 rounds NOT for time of:
10 Knee-to-Chest Hip Bridge, Right
10 DB Split squats, Left
10 Knee-to-Chest Hip Bridge, Left
10 DB Split Squats, Right
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Travel WOD
3 Rounds For Time:
Run 800m
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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