Friday 19th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

Warm Up
Rope Pull
In pairs
x 2 rds

Scap Pull ups
Scap Push Ups
Push Ups
Face Pull
x 2 rds

A) 1 ARM Press x 5rm e.s.
A1) D.B. Press x 10
B) Peg board or most complex pull ups
x 4 rds

WOD
21-15-9
Deadlift
Hang clean
Push Press

CrossFit LITE
Same Warm up

A)DB Press x 10
B) Ring Row x M.E.
X 4

WOD
21-15-9
DB RDL
Front Squat
Push Press