Warm-Up
Coach’s choice

WOD prep
Power clean. Build to wod weight.

WOD
Down Pour(Courtesy of CFNE)
3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

Option 2:
3 Rounds:
500 Meter Row
12 Power Cleans (135,95)
50 Single Unders

Option 3:
3 Rounds:
500 Meter Row
12 Power Cleans (95,65)
100 Single Unders

Post WOD
Barbell calf roll out 2 minutes per side.

Endurance and Stamina
High intensity interval Pyramid starting at 250m.
Set your monitor for a variable interval workouts as follows, with no rest between intervals. 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace then 200m moderate then 200m intense and so on down to 100 meters, then work your wayback up to 250 meters in the same manner.

CFS Brief:
The 2018 CrossFit Opens 18.1 announced tonight. 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!