Warm-Up
Coach’s choice

WOD prep

Build to your wod weight on Squat clean or bench press.

WOD:
Dealers Choice
EMOM x 30
Minute 1- 2 heavy Squat cleans
Minute 2- 10 ring or bar dips.
Minute 3 100m jog.
Or
EMOM x 30
Minute 1- 2 Heavy Bench press
Minute 2- 5 to 10 Pull-ups or ring rows
Minute 3- 100m jog.

*Sub 5 to10 burpees for pull-ups or dips if you like.

Post WOD:
Lax ball pec smash 2 minutes per side

Endurance & Stamina WOD
8 x 2 min @ 28 spm / 1 min easy
Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.

CFS Brief:
The 2018 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 22nd, 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 2018 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. 
Here are step-by-step instructions on how to sign up in English, Portuguese and Español.  Be sure to sign up for the CrossFit Synergistics team!