Warm Up
Coach’s Vhoice
WOD
A. 15-12-9
Deadlift (275/185)
Burpees Over Bar
Sprint around building (100m) after every round
B. Accessory Work
2 Rounds NOT for Time
20 Weighted Sit Ups
20 Good Morings
20 Russian Twists with Med Ball
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Travel WOD
10 minute AMRAP
15 lunges
10 pushup
15 lunges
20 situps
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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