Happy St. Patty’s Day!!!

CROSSFIT

Strength

Back Squat 5-5-3-3-2-2-1-1-1-1 (Ascending)

MetCon

CFG Open 17.4 (Click To View Scorecard)

Reminder to ALL athletes that the ‘Weekly Challenge’ video submissions are due this evening by 7pm.  For more details on the challenge please see ‘Weekly Challenge‘ under the BOTB III tab.

Here is Summer Pham’s (Valley Bulldogs) inspiring entry… Going to be a tough one to beat!!!

CROSSFIT

Gymnastics

EMOTM 14 Minutes of:

Odd: 3 Bar MU/3 Jumping Bar MU

Even: 3 Strict HSPU/6 Weighted DEC Pushups

MetCon

4 Rounds For MAX Reps of:

30s Thrusters (65/95#)

30s Rest

30s Row (Calories)

30s Rest

30s DB/KB Thrusters (25/35#)

30s Rest

30s Shuttle Sprints

120s Rest

CROSSFIT

Gymnastics

i) Ring MU Technique (Coaches Choice)

ii)  Pistol Squat Technique (Coaches Choice)

MetCon

42-30-18 For Time of:

Burpees

KB Swings (1/1.5 Pood)

CROSSFIT

Strength

i) EMOTM 10 Minutes of:

2 Front Squats @ 80%

ii)  DBL KB Front Rack Step Ups 3×5/Leg

Lift

i) Hang Power Snatch 4×2 (Ascending)

ii) Low Hang Snatch 4×3, 3×2, 4×1 (Ascending)