Warm Up
Coach’s Choice
Skill
Pendlay Row
WOD
A. Pendlay Row 4×10
B. “Christine”
3 rounds for time
500m row
12 Body Weight Dead Lift
21 Box Jumps (20″ for all)
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Travel WOD
10 rounds of 5 push ups.
On your 5th push up stay in a plank position for 30 seconds (hold at the top of your push up, keep your core tight and your body straight).
After your 10 rounds do 3 x 100m dash.
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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