Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Partner rope pull
x 2
DB Opener’s
Ring Row / Pull ups
x 2-3
Metcon (No Measure)
A1) Press complex
2 x Strict Press
4 x Push press
6 X Push Jerk
A2) Press complex
2 x Strict Press
4 x Push press
B ) Most complex BW Pull x 5
x 4 rds
Friday Pump
M.E. Floor Press
M.E Bent Over row
X 8 mins
