Warm Up
Coach’s Choice
WOD
A.) 5 rounds of:
30 seconds of Turkish Get-ups, Left
Rest 30 seconds
30 seconds of Turkish Get-ups, Right
Rest 30 seconds
B.) 12 minute AMRAP of:
300′ Shuttle Run (50′ lengths 3x Down & Back)
20 KB Swings (70/53)
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Travel WOD
For Time:
50 Burpees
50 Pushups
25 Burpees
25 Pushups
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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