Warm Up
Coach’s Choice
WOD
A1.) Back Squat
5@65%, 3@75%, 1+@85%
Rest 90 seconds
A2.) 3 x ME Strict C2B + ME C2B
Rest 90 seconds
B.) 8 Rounds:
:30 second Row
:90 seconds Rest
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Travel WOD
24 Minute AMRAP of:
20 Tuck Jumps
20 Spiderman Lunges (L+R=2 Reps)
20 Burpees
20 Squat Jumps
20 Hollow Body Rocks
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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