Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Rope Pull
I-T-Y-
X 2
Face pull
Ring Row
Push ups
X 3
A1: Thruster (Move faster x 5rm)
A2: Thruster (Move Better / safer – D.B. X 10)
B: Pull-ups (M.E.)
Metcon (No Measure)
Alt EMOM
Floor press x 8-10
Bent over row x 8-10
Russian twist x 30
