Fri 4th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

View Public Whiteboard

Metcon (No Measure)

S&C
S+C
Warm up

Rope pull
I-T-Y-
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5/
X 2 rds

-D.B. Press x 5 – Move safer / better
-Pull ups x 5 Most complex
X 4 rds

WOD
7 thruster
7 burpee
7 k2E
EMOM – FAIL

RPE = 9/10

Warm-up (No Measure)

High Skill Crossfit

Rope pull
I-T-Y-
X 2 RDS

Scap pull up
Scap push up
Windmill x 5/5/
X 2 rds

A): Press (x1RM)

B): Pull-ups (Most Complex)

Metcon (No Measure)

ALT EMOM x fail

7 Thruster
7 burpee
7 pull ups

9/10 RPE