Warm Up
Coach’s Choice
Skill
3 Position Clean
WOD
A. 3 Position Squat Clean
B. 12 min Ascending Ladder
Front Squat (135/95)
Burpee Over The Bar
Ex: 1 Front Squat, 1 Burpee Over The Bar, 2 Front Squats, 2 Burpees Over The Bar,…
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Travel WOD
12 min. Ascending Ladder
Squat
Burpee
Ex: 1 Squat, 1 Burpee, 2 Squats, 2 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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