3/17/16 – Happy St. Patty’s Day!

RANT

While we aren’t getting a keg to celebrate like we have done in the past (sorry kids, it’s a school night), we encourage people to dress up to celebrate the great St. Patrick’s Day holiday!

CrossFit All Levels

20 min AMRAP

17 Box Jumps

17 Abmat Situps

17 HR Pushups

200m Run

Strength Class

A. Press – work to a heavy double

B. HR Pushups – 5 – 10 EMOM x 8

C. Deficit KB Deadlifts @32X2 – 3×8 – 12

D. Stir the Pots – collect 30 each direction (slowly)

Endurance Class

SKILL

Core Stability

METCON

Run 2:00, rest 2:00

Run 1:30, rest 1:30

Run 1:00, rest 1:00

Run 1:30, rest 1:30

Run 2:00, rest 2:00

*choose a pace at which you can maintain form.  stop once pace and form deteriorate