Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Z press
– Row to pockets
X 3
– Snatch warm up
X 2-3
– Snatch positional work
Weightlifting
A1: Snatch (1 RM)
A2: Power Snatch (1 RM)
A3: Power Snatch (x 3 RM)
Metcon
500m Row (Time)
Max Effort 500m Row
