Announcements: 
- Join us Saturday, February 24th, for this years Polar Bear Plunge! We will be teaming up with JR's Chilly Willies to raise money for the special Olympics and take a dive in the Atlantic Ocean. If you would like to participate, click this link and register under the team! See me in the gym if you have any questions. 

- All throughout February: If you bring in a friend, they pay 100 dollars for a single, no contract, unlimited month of Crossfit and YOU get 50% off your March Dues. Its the month of love. 

- The open is upon us. Click here to sign up and don't forget to choose Crossfit Bayonne as your affiliate. I know you guys are all waiting until the 11th hour but...sign up now. For my sanity. 

Warm-Up
2 Minute AMRAP
1 Minute Jump Rope Forward
1 Minute Jump Rope Reverse
then..
3 Rounds
6 Cossack Squat (start with BW, add weight each round) each side
6 Burpee w/ tall jump

Strength
Every 90 seconds for 12 Rounds
Odd: 10-8-6-3-2-1 Front Squat
Even: 50 Double Unders (work until 1:15 of the 1:30)

Conditioning
Fight Gone Bad
3 rounds, 1 min per station
 Wall Ball (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump 20"
Push Press (75/55)
Row (calories)
Rest 1 min