* 6:30PM class TONIGHT 4/12 is cancelled due to monthly Coaches meeting. All are welcome to attend the 6:30PM class at RCFBC.*
Skill
Pull Ups
WOD
A. Deadlift 5RM
B. 3 Sets Max Pull Ups
C. “Christine”
3RFT
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″ for all)
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Travel WOD
7 Rounds of:
200m Sprint
20 Russian Twists
10 Burpees
10 Broad Jumps
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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