Friday 21st

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Rope pull + ITY
x 2rds
Archer Ring row + scap pull / push
x 2 rds

Press

Pull-ups (most complex strict)

Metcon (No Measure)

21-15-9
Push Press
Pull ups

15-12-9
Push Ups
Bent over row

10 min time cap