Thursday, 3-17-2016

Happy St Patrick’s Day! Enjoy your day and represent your Alpine Green.

There will be a burpee penalty today if you don’t wear green to the gym….we may or may not be kidding…

Workout of the Day
Back Squat 1×20 (yes….twenty is BACK)
*One set only. Loading should be 60-65% of your 1RM Back Squat. Perform 3×5 to warm up and then one solid shot at the 20 rep.

then, today’s conditioning is from last year St Patrick’s Day: http://alpinecrossfit.com/tuesday-3-17-2015/

20min AMRAP
200m Run
Then, max rep unbroken Power Cleans 135/95*Reps must be “touch & go” from the ground
*When you drop the bar you must run a 200m “Leprechaun Lap” haha get it…
*Score = cummulative number of Power Cleans performed
*Indoor 200m run = 7 lengths wall-to-wall in the gym (if preferred with weather pending)

Post your scores to the Whiteboard.

season!