March 5th

1. Open 18.2 Re-Test
12 Minutes to Complete:

1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Dumbbell Squats (50’s/35’s)
Bar-Facing Burpees

in remaining time…

1RM Clean

February 28th

1. 3-Position Squat Snatch
On the 1:30 x 5 Sets:
1 Set @ 60%
1 Set @ 65%
3 Sets @ 70%

2. Pause Overhead Squat
3 Sets of 3 Pause Overhead Squats (75%)
*After each set, 30% Max Ring Muscle-ups

3. Conditioning
30 x 10 Meter Shuttle Run Buy-In
AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Barbell-Facing Burpees

rest 5 minutes

30 x 10 Meter Shuttle Run Buy-In
AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Barbell-Facing Burpees

February 27th

1. Conditioning
5 Rounds:
1:00 Assault Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest

2. Skills
On the Minute x 8:
5 Deadlifts (50%)
Time remaining until the :30 second mark:
Max Kipping Handstand Push-ups



17:00 PT, THURSDAY, FEB. 22, THROUGH 17:00 PT, MONDAY, FEB. 26


Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks 14 / 12-cal. row


Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:

Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:

Boys perform hanging knee-raises, use 20-lb. dumbbell Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:

Men use 35-lb. dumbbell Women use 20-lb. dumbbell

Scaled Masters 55+:

Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell


This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.

The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.


• Pull-up bar

• Dumbbell of appropriate weight for your division*†

• Rower that counts calories, similar in type and calibration to a Concept2 rower

* If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10-lb. (5 kg) metal change plates (9 inches in diameter). When the dumbbell is at rest, the bottom
of the handle cannot be more than 4 inches off the ground.
Any athlete using an unconventional or unmarked dumbbell
will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a ruler or measuring tape in his or her video submission. Kettlebells, fat bells or other non-traditional dumbbells are not allowed.

† The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 22.5 kg (50 lb.), 15 kg (35 lb.), 10 kg (20 lb.) and 5 kg (10 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in the workout video may be disqualified from the competition.


Prior to starting, film the dumbbell to be used so the weight and plate size can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the perfor- mance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

© 2018 CrossFit Inc. CrossFit and Forging Elite Fitness are registered trademarks and “3…2…1…Go!” Fittest on Earth and Sport of Fitness are trademarks of CrossFit, Inc. All Rights Reserved.


February 21st

1. Power Clean + Split Jerk
On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%

2. Conditioning
On the Minute x 12
Minute 1 – 15/12 Calorie Row
Minute 2 – 6 Power Cleans (155/105)
Minute 3 – 50 Double Unders

3. Recovery Bike
15:00 Recovery Bike

February 20th

1. Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

2. Conditioning
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (95/65)
40 Overhead Squats (95/65)
50/35 Calorie Assault Bike

February 19th

1. Conditioning
27 Calorie Row
27 Wallballs
27 Chest to Bar Pull-ups

rest 4 minutes

21 Calorie Row
21 Wallballs
21 Toes to Bar

rest 4 minutes

15 Calorie Row
15 Wallballs
15 Pull-ups

2. Conditioning
3 Deadlifts (225/155)
3 Kipping Handstand Push-ups
6 Deadlifts (225/155)
6 Kipping Handstand Push-ups
9 Deadlifts (225/155)
9 Kipping Handstand Push-ups

Continue to add (3) reps until cap is reached.