Warm up:
3 Rounds
7 Scapula Pull Ups
:25 Alternating Contralateral Dead Bugs
6 Strict Pull Ups
6R/6L Ankle Dorsiflection w/ PVC () Mobility: Super Hip Stretch
WOD A
Max 3 Position Squat Clean (High Hang, Low Hang, Ground)
WOD B
3 RFT:
200 M Run
10 Squat Cleans (135/95)
25 Ab Mat Sit Ups *
* If you complete 3 rounds under 12 minutes, complete a 4th round.
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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