Warm Up
Coach’s Choice
WOD
A1.) Deadlift
5@65%, 3@75%, 1+@85%
Rest 90 seconds
A2.) 3xME Strict HSPU + ME Kipping HSPU
Rest 90 seconds
B.) 8 rounds of :30 second Row Rest 2 minutes
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Travel WOD
3 Rounds For time:
Sprint 50 Yards
20 Burpees
Sprint 50 Yards
20 Squat Jumps
Sprint 50 Yards
20 Hand Release Pushups
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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