Friday, March 17th, 2023 (St Patrick’s Day!)

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

AB or ROW for 2 Minutes

2 ROUNDS

– 1 Forward Roll

– 2 Burpees

– 6 Scap Pullups

– 8 KB Swings

– 10 Situps

Metcon

Metcon (Time)

St Patrick’s Day Drinking WOD

3 Rounds for Time

– 400 M Run (9 Laps if inside)

– 17 Burpees (22 if not wearing GREEN)

– 17 KBS (53/35)

– 50m Plate Carry (1 Lap inside) (45/25)

– 17 Weighted Air Squats (45/25)

– 50m Plate Carry (1 Lap inside) (45/25)

– 3 Forward Rolls

– 17 Ground to Overhead (45/25)

– 22 Abmat Situps

Last Drink a BEER!