CROSSFIT
MetCon
A. 7 Rounds For Time of:
7 T2B
7 Box Hops (20/24″)
7 S2OH (45/65#)
B. 5 Rounds For Time of:
5 Hang Power Snatch (45/65#)
5 OH Squat (45/65#)
5 Lateral Leap Burpees
C. 3 Rounds For Time of:
3 Bear Complex (45/65#)
*Power Clean/Front Squat/Push Press/Back Squat/Push Press*
3 CTB Pullups
3/Arm DB Turkish Getups (20/35#)
Happy St. Patty’s Day!!!
CROSSFIT
Strength
Snatch Grip Deadlift 6-6-6-6
Squat Snatch 2-2-2-2
MetCon
2 Rounds For Time of:
3 Ring Muscle Ups
17 Pullups
20 Hang Power Cleans (65/95#)
16 KB Russian Swings (1.5 Pood/2 Pood)
2 Bucket Toss (15′)
CROSSFIT
Strength
Split Jerk 1-1-1-1 (Pyramid Set)
MetCon
3 Rounds For Time of:
15 HSPU
30 Wall Balls (W:14/9 M: 20#/10′)
45 Double Unders
CROSSFIT
Strength
Front Rack Walking Lunge 10RM (4 Sets)
Lift
3-Position Power Clean 1-1-1-1-1-1 (65/95/135#)
MetCon
10 Minute AMRAP of:
15 Deadlifts (95/135#)
15 Box Hops (20/24″)
20 Deadlifts (125/185#)
15 Box Hops (20/24″)
25 Deadlifts (155/225#)
15 Box Hops (20/24″)
30 Deadlift (185#/275#)
15 Box Hops (20/24″)
CASHOUT: 90s MAX Tire Flips
