The 2019 Reebok CrossFit Open starts February 21st!! Click HERE to learn more about the Open and to get signed up.  This is for EVERYONE with scaled and Rx divisions. We will announce our Open Scoring Schedule in the coming weeks. 

WOD:

#chain reaction

3 Rounds:

21/15 Calorie Assault Bike

7 Toes to Bar (Scale to hanging knee raise or abmat sit ups)

7 CTB Pull-Ups (Scale to Pullups or Ring Rows)

7 Bar Muscle-Ups (Scale to 14 Dips)

Directly into…

3 Rounds:

9 Power Cleans (135/95lbs) Rx+175/115lbs

9 Push Jerks

**Scale/BeachFit to DB Power Cleans and DB Jerks (50/35lbs)

**Beginner scale to DB Deadlifts and Pushups on Dumbbells

CASHOUT:

#accessory

1-2 Rounds:

:30s Single Arm OH Hold (left arm) 

15 GHD Sit-Ups (Scale to Hollow Rocks)

:30s Single Arm OH Hold (right arm)

15 GHD Sit-Ups

:30s Double KB FR Hold

15 GHD Sit-Ups

ADDITIONAL GYMNASTICS COOLDOWN:

10:00 Effort on Athlete’s Choice:
Bike, Row, Ski, or Run

On the 2:00 – 30% of Max Ring Muscle-Ups
On the 4:00 – 40% of Max Ring Muscle-Ups
On the 6:00 – 50% of Max Ring Muscle-Ups
On the 8:00 – 40% of Max Ring Muscle-Ups
On the 10:00 – 30% of Max Ring Muscle-Ups