Rest day

“The Feast of Saint Patrick” by DB

For Time: 
– 800m Gaelic Get Away Run
– 17 Green Goblet Squats 55/35 RX+ 70/55MRX 45/25
– 17 Irish KB Swings = 1 Russian Swing + 1American Swing = 1 Irish Swing by DB
– 1000m Isle of Man Row
– 17 GHD Shamrock Sit-Ups MRX Ab-mat
– 17 St Patrick Power Snatches 95/65 RX+115/80 MRX 75/55
– 80 Dublin Double Unders
– 17 Pull-ups for St Patrick RX+ C2B
– 17 Romano-British Back Squat Thrusters
– 400m Shannon Sprint
– 17 Black & Tan Box Jumps 24/20″ RX+30/24″ MRX Step Ups Okay
– 17 Guiness Ground to Overhead 95/65RX+ 115/80 MRX 75/55

Compare to March 17, 2018.

**CF Open 19.4 To Be Announced**

Open Workout 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men: 95 lb.
Women: 65 lb.

Post time or reps to comments.

Running, Rowing, and Double-under Sprint Sets
1min AMRAP:
-Run 200m & Max Thrusters 95/65 MRX75/55
1min AMRAP:
-Row 200m & Max Over Rower Burpees
1min AMRAP:
-50 Doubles and Max SDHP
3min AMRAP:
-Run 400m & Max Thrusters 95/65 MRX75/55
3min AMRAP:
-Row 400m & Max Over Rower Burpees
3min AMRAP:
-100 Doubles and Max SDHP
1min AMRAP:
-Run 200m & Max Thrusters 95/65 MRX75/55
1min AMRAP:
-Row 200m & Max Over Rower Burpees
1min AMRAP:
-50 Doubles and Max SDHP
1min REST after All AMRAPS

11min AMRAP:
-3 Snatch 115/75 RX+ 135/95 MRX 95/65 
-3 MUs (Bar or Ring) MRX 3 Bar Dips
-6 Hang Squat Clean
-6 C2B
-9 S2O
-9 Pull-Ups