Beth

Warm-Up
Coach’s choice

WOD prep
Pull-ups

WOD
Shooting star
AMRAP 4:
27 Burpees
27 Ab-mat sit-ups
27 Chest to bar pull-ups

rest 4 minutes

AMRAP 4:
21 Burpees
21 Ab-mat sit-ups
21 pull-ups

rest 4 minutes

AMRAP 4:
15 Burpees
15 Ab-mat sit-ups
15 Strict pull-ups

Option 2:
AMRAP 4:
21 Burpees
21 Ab-mat sit-ups
21 Chest to bar pull-ups

Rest 4 minutes

AMRAP 4:
15 Burpees
15 Ab-mat sit-ups
15 Pull-ups

Rest 4 minutes

AMRAP 4:
9 Burpees
9 Ab-mat sit-ups
9 Strict pull-ups

Option 3:
AMRAP 4:
15 Burpees
15 Ab-mat sit-ups
15 Jumping chest to bar pull-ups

Rest 4 minutes

AMRAP 4:
12 Burpees
12 Ab-mat sit-ups
12 Jumping pull-ups

Rest 4 minutes

AMRAP 4:
9 Burpees
9 Ab-mat sit-ups
9 Ring rows or barbell pull-ups

Post WOD
Foam roll lats 2 minutes per side.

Endurance & Stamina:
2 x 12 minutes / 6 min easy
Row two 12 minute pieces. Row for six minutes 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!