WOD
“Rally Caps”
Teams of 4-5
AMRAP 20:
12/8 Calorie Row
10 Kettlebell Swings (70/53#)
50’ Walking Lunges
Score is how many total rounds completed.
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Travel WOD
AMRAP 20:
10 Push Ups
10 Burpees
10 Sit Ups
10 Walking Lunges
200m Run
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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