Warm Up
Coach’s Choce
Skills
Goblet Squat
WOD
A. Build to a heavy 5 back squat.
B. 9 min. Ascending Ladder
Burpees
Goblet Squat (53/35)
Example: 1 Burpee, 1 Goblet Squat, 2 Burpees, 2 Goblet Squats
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Travel WOD
B. 9 min. Ascending Ladder
Burpees
Air Squat
Example: 1 Burpee, 1 Air Squat, 2 Burpees, 2 Air Squats
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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