Thruster 3-3-3-3-3
*Between thruster sets, complete 10-20 chest-to-bar pull-ups in unbroken sets

20 back squats for time
*Use thruster weight

In 5 minutes:
Row 1,000 meters
Complete as many double-unders as possible with the remaining time.

32 Tabata intervals, rotating between:
Airdyne for calories
Handstand push-ups
Row for calories
Pistols

2-rep-max front squat 

Power clean 15-12-9
*Each set of cleans is for time.
*Use half of your front squat weight

Deadlift 2-2-2-2-2
*Use 1.25 times your front squat weight

Rest Day

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Read "Physician: 'He's Basically Cured His Diabetes'" from the CrossFit Journal

30 minutes of: 
5 bar muscle-ups
10 strict ring dips with toe check
15 wall-ball shots (30/20 lb., 12-ft. target)
20 sit-ups

Yoga

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You can now order another round of Paleo Nick's Ice Age Meals. Submit your order by noon on Thursday, March 3 and the meals will be delivered to the gym on March 4. 

Open Workout 16.1
20-minute AMRAP: 
25-ft. overhead walking lunge (95/65 lb.)
8 bar-facing burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

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Watch the February Video of the Month!

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Friday night gymnastics class will be on hold until April 1 for the Open. Reminder: Open workouts will be run in classes every Friday for the next five weeks. Last class of the day on Friday is 5 p.m. If you need to make alternate arrangements, please talk to a coach. 

Rest Day

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Tune in Thursday for the announcement of Open Workout 16.1! The event will stream live on Games.CrossFit.com. Click here to learn how to watch.

What movements do you think we'll see this week? What do you want to see? Post your guesses to comments. 

Practice press to handstands for 15 minutes

Run 1 mile
10 box jumps every 400 meters (30/24 in.)
Run 1 mile
10 toes-to-bars every 400 meters
Run 1 mile
10 handstand push-ups every 400 meters

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Click here to sign up for the 2016 CrossFit Games Open! The Open workouts will be programmed every Friday, and you may complete it during any class time throughout the day.

Dip 5-2-1

Front squat
5 @ 75% 
3 @ 95% 
@ 95%
1-rep-max front squat

4 rounds: 
10 shoulder passes
10 bridge-ups
20-second bottom skin the cats
20-second top bridge-ups

Power snatch, 1 rep
Hang squat snatch, 1 rep
Snatch, 1 rep