Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Partner rope pulls
x 2 rds
Pull ups
Push ups
Swimmers
x 2-3
Metcon (No Measure)
A1) 1rm cluster
A2) 5rm thruster
A3) D.B Thruster
B) Most complex pull x 5
WOD
21-15-9
Squat clean
Ring Dips
then
AMRAP
3 Clean and Jerk
6 Bar hop burpee
9 T2B
10 MIN TIME CAP
CrossFit Lite
A1) 5rm thruster
A2) D.B Thruster
B) Most complex pull x 5
WOD
21-15-9
D.B. Push Press
Ring row
then
AMRAP
3/3-6/6-9/9 etc
Push Ups
Sit ups
10 MIN TIME CAP
Cluster (1rm)
Squat clean thruster
