Warm Up
Wall Ball Fun!
Chops
Med Ball Cleans
Med Ball Thrusters
Lunges holding MB with rotations
Skill
Rowing Technique
WOD
5 Rounds for reps of:
1 min max Wall Balls(20/14)
Rest 1 min
1 min max Calorie Row
Rest 1 min
——————–
Travel WOD
3 Rounds
2 minutes MAX Squats
2 minutes MAX Situps
2 minutes MAX Plank March
*** After every round, complete 30 burpees.***
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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