Warm Up
Coach’s Choice
Skill
Single-Leg Deadlift
WOD
A1.) 4 x 6 Strict HSPU + ME Kipping HSPU [+ Max distance Handstand Walk]
Rest 2 minutes
A2.) 4 x 5 Tempo Deadlift, (X241)
Rest 2 minutes
B.) 2-4-6-8-10-8-6-4-2 for time of:
Single-leg Deadlift (95/65)
100′ Bear Crawl (25′ 2xDown + Back)
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Travel WOD
30 Minute AMRAP of:
15 Pushups
30 Walking Lunges
15 Burpees
30 Situps
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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