Friday 24th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

Metcon (No Measure)

D.B. Complex
RDL X 12
Hang Clean x 9
Push Press x 6
Buy in and Out with 3 lap carry of the gym.
X 4 rds
10 min TIME CAP

Warm-up (No Measure)

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

A1: Press (Move faster x 5rm)

A2: Press (Move safer. D.B. Press x 10)

B: Weighted Pull-ups (3RM)