Coach’s choice

WOD prep
Prep the movements

For time:
Run 1 mile 
Row 2K
Run 1 mile

*If Biking instead of running:
3/2.5 miles bike = 1 mile run

Post WOD
Foam roll for 10 minutes

Endurance & Stamina WOD
See above

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 EnglishPortuguese and Español.  Be sure to sign up for the CrossFit Synergistics team!