Warm-Up:
Coach’s choice

WOD prep:
5 sets
1 Dumbbell snatch
1 Dumbbell Turkish get down 
1 Dumbbell Turkish get up
1 Dumbbell thruster
*Build to a heavy single on each side.

WOD:
O’ Captain! My Captain! 
Option 1 Opens competitive:
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (50,35)
12 Burpees Over Dumbbell
20 – 10 m shuttle sprints.
*Wear a vest if you have one.
*Rest with remaining time in the 4 minutes.
* Your goal is to get at least 1 minute of rest after each round. 

* If not sprinting perform 20/14 calories on the rower.

Option 2 performance:
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (40,25)
12 Burpees Over Dumbbell
20 – 10 m shuttle sprints

Option 3 Functional
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (30,20)
12 Burpees Over Dumbbell
20 – 10 m shuttle sprints

Post WOD:
Foam roll for 5 minutes.  IT bands and Lats.

CFS Brief:
*CrossFit Opens start in 5 days!
The 2019 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning February 21st, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  
Registration for the 2019 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season. 

*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in.  You can simply log into Zen Planner and show them your latest membership fee on your phone.