This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.
Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Metcon (No Measure)
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
Floor Press x 5 – Move safer / better
Pull ups x 5 Most complex
X 4 rds
WOD
D.B. Power clean + push press
Squat jumps
21-15-9
RPE = 7/10
Floor Press (x5RM)
Warm-up (No Measure)
HIGH SKILL CROSSFIT
Warm up
Rope pull
I-T-Y-
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5/
X 2 rds
Push Jerk (X3RM)
Metcon (No Measure)
WOD
30 Pull ups
30 Clean and Jerk 60/40
30 T2B
10 MIN time cap
You must be logged in to post a comment.