Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
400M RUN / ROW
20 DB. RDL
20 A.swing
20 wall ball
Strength
A: Deadlift (1RM)
B: Deadlift (5 RM)
C: Ring Dips / Press ups (Max effort)
Metcon
EMOM
– RDL
– Burpee
– Plank
X 3 rds
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