Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
Rope pull
X 3rds
10 viking press
10 row 2 pockets
2 rds
Strength
A: Floor Press (x 3)
B: Floor Press (x 7)
C: Rope Climb (M.E)
or Slower lower or Ring row
Metcon
21 – 15 – 9
Manmaker / Burpee
