March 17, 2020
by Alex Etzen
XS CrossFit – General CrossFit
Metcon
@XS: 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
50m Plate Carry (1 Lap inside) (45/25)
3 Forward Rolls
17 Pullups
20 Abmat Situps
Last Drink a BEER!
OR
Metcon
@HOME: Metcon (Time)
3 Rounds
200 Jump ropes
17 Burpees
17 Backpack Ground to Overhead
30 Mountain Climbers
17 Squats with Backpack
30 Mountain Climbers
3 Forward Rolls or 3 Superman/Hollow Hold
17 Push ups
20 Sit ups
Add canned food or your kids books to the backpack for added weight.
Have FUN!!