Posted by IN

St. Patricks Day

17 March 2016

Wentzville – CrossFit

Warm-up

70 – Warm Up (No Measure)

Row or Jump Rope

**** 2x****

10 overhead squats

5 walk outs

10 push ups

10 second Sampson stretch each leg

5 Ring Dips or Box Dips

5 Pull Ups

Couch Stretch

Skill

1-Mile Run (Time)

Max Effort 1-Mile Run

Gymnastics

Rope Climb (5×1)

Metcon

Metcon (Time)

RX Only if You can do it.

5 Rounds for time of:

6 Deadlifts, 155#(105#)

6 Burpees

5 Cleans, 155#(105#)

5 Chest-to-bar pull-ups

4 Thrusters, 155#(105#)

Scaled

3 Rounds for time of:

6 Deadlifts, 135/95

6 Burpees

5 Cleans, 135/95

5 Chest-to-bar pull-ups

4 Thrusters, 135/95