Warm Up
Coach’s Choice
WOD
A.) 90 seconds max rope climbs immediately followed by 6 minute AMRAP of:
5 Burpees to a plate
10 Shoulder-to-overhead (135/95)
B.) 3 x 1:00 weighted plank hold (plate on back) rest as needed between sets
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Travel WOD
19 min to complete
400m Run Backwards
400m Run Forwards
In remaining time AMRAP
17 Squats
9 Wall Walks
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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