Wear your green to celebrate the day. If you like bring a Guinness to toast the day after the WOD!

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Bear down with Annie
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*Perform 1 sand bag bear complex after each set of sit-ups (50,35)

A bear complex = 7 sets of the movements below:
1 power clean
1 front squat
1 push press lower to back rack
1 back squat
1 Push press from the back rack

Option 2:
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups
*Perform 1 sand bag bear complex after each set of sit-ups (40,25)

Option 3:
50-40-30-20-10 Reps For Time
Single unders-Unders
Sit-Ups
*Perform 1 sand bag bear complex after each set of sit-ups (35,20)

Post WOD
Drink a Guiness

Endurance & Stamina:
2 x 15 min @ 26 spm / 4 min easy
Row two 15 minute pieces @ 26 spm. Row for four minutes at light pressure during the rest period.

CFS Brief:
18.5 released Thursday night at 8pm.

Get your 18.4 scores in by 8pm Monday night!

*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service.  Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating.  KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)

Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here.  On the next screen when it asks for your zip code enter CFS’s zip code which is 01721.  This is your delivery location.  You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx.  When asked what gym, start typing CrossFit Synergistics and our gym will pop up.

*Spartan Race Saturday May 12th 2:30pm heat.  Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”.  Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018.  https:/www.spartan.com/en/race/detail/3350/overview