WOD
A. Back Squat 3 x 5 (+5)
B. Bench Press 3 x 5 (+2.5)
C. 3 RFT of:
Row 500m
Run 400m
Rest 2 minutes
Accessory Work
A. 1 x 8 Dumbbell Activation all “eye-level” and “knee-level”
B. Double Alternating TABATA:
“noes-&-toes” handstand hold
corner/rig pec stretch (actively retracting shoulder blades)
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Travel WOD
5 Rounds
Run 400m
Rest 2 minutes
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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