Warm-Up:
Coach’s choice

WOD prep:
Dumbbell Snatch.
Skill: pull-ups. Prep your option for the WOD. Butterfly, kipping, or jumping.

WOD:
Double Dutch
Teams of 2. Athletes will complete full rounds before switching.
Option 1 Opens
AMRAP 20
5 Pull-ups
10/7 Calorie row
20 Dumbbell snatches (50,35)

Option 2 Performance:
AMRAP 20
5 Pull-ups
10/7 Calorie row
20 Dumbbell snatches (40,25)

Option 3 Fitness:
AMRAP 20
5 Pull-ups
10/7 Calorie row
20 Dumbbell snatches (30,20)

Or
Opens Work out 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.
*See the official score sheet and talk to a coach for your variation/scale.

Post WOD:
Overhead banded distraction

CFS Brief:
The 2019 CrossFit Open are here. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  

*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.

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