Friday 20th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Pressing Warm up (No Measure)

Rope Pull
I-T-Y-
X 2
Face pull
Ring Row
Push ups
X 3

Press (scale to DBs if needed)

Pull-ups (5rm most complex)

Metcon (No Measure)

Every 3 mins x 4rds MAX EFFORT

15/12 Cal Assault SPRINT
10 Push press – must be unbroken
Rest remainder