Rest Day

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Read Lifting Over Lupus from the CrossFit Journal 

Tabata Freestyle
1 Tabata interval at each station: 
Slam balls
Burpees
Row for calories
Wall-ball shots
Double-unders

For time: 
Run 1,200 meters
30 toes-to-bars
120 double-unders
30 toes-to-bars
Run 1,200 meters

Back squat
4-1-4-1-4-1

Rest Day

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Watch CrossFit Games Director Dave Castro talk about the 2018 Open.

The first workout announcement of the 2018 season is next Thursday, Feb. 22! We'll be doing all the Open workouts every Friday. Get registered at Games.CrossFit.com.

The gym will be divided into 4 sections. Each section will have a block of work to complete. Athletes will double-dumbbell overhead lunge to travel to each section. 

2 rounds for time:
1. 20 D-ball over the shoulder
Mobility corner

2. 40 GHD sit-ups
Red wall

3. 20-calorie row
Rower corner

4. 40 push-ups
Box corner

Happy Valentine's Day! 

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10 rounds for time: 
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups 

3 rounds for time: 
20 hang power cleans (95/65 lb.)
20 thrusters (95/65 lb.)
*10-calorie row penalty to be completed if you put the bar down
*You may rest as needed between rounds without penalty

Rest Day

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Read "Yes, You Can Do CrossFit" from the CrossFit Journal 

In 3 minutes:
Max triple-unders

Annie
50-40-30-20-10 reps: 
Double-unders
Sit-ups