Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
S+C
Warm Up
Rope pull
Facepull
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5
X 2 rds
Push Press x 5 –
Pull ups x 5 Most complex
X 4 rds
WOD
75 D.B. Thruster for time
5 burpee every 90 seconds
RPE 8/10
Warm-up (No Measure)
High Skill Crossfit
Rope pull
Facepull
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5
X 2 rds
A): Press (x5)
B): Pull-ups (X5 MOST COMPLEX)
Metcon (No Measure)
Accumulate 5 rds to a maximum of 75 reps on;
Thruster 45/30
Pull ups
Goal – to do giant sets of both thruster and pull ups under fatigue, against the clock with ZERO rest.
I want to see your muscular endurance, so you MUST go to failure in each set and you MUST go as fast as possible throughout.
RPE 10/10
