Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
Warm up
Rope pull
Partner assist
x 2
1/2 Kneeling Press
Chainsaw row
x 3 rds
Strength
Thruster x 5
Pull Up x 5 Most complex
x 4 rds
WOD
FRAN
Pump Finisher
CrossFit LITE
Same Warm up
Strength
D.B. Thruster x 10
Pull ups most complex x 5
x 4 rds
7 min AMRAP
Floor Press
Row to Pockets
R.twist
All to failure
Thruster (5rm)
Fran (Time)
21-15-9 Thrusters, 95# / 65# Pull-ups
