Warm Up
3 Rounds
High Hang Snatch Pull + HHS High Pull + HH Power Snatch + OHS
Low Hang Snatch Pull + LHS High Pull + LH Power Snatch + OHS
Mid Shin Snatch Pull + MSS High Pull + MS Power Snatch + OHS
Full Snatch from HH + LH + MS
Skill
Snatch
“Death by” concept
WOD
A. 8 sets 2 sntaches (full) @ 60-70% on 1:15 clock
B. Death by EMOM of:
Front Squat (95/65)
Pull Ups
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Travel WOD
10 min. AMRAP
15 lunges
10 push ups
15 lunges
20 sit ups
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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