Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Squat to side lunge x 5
– Barbell thruster x 10
– Front rack mobility drill
X 4
– Clean Demo + positional work
Weightlifting
A: Power clean + Hang Power clean (x 2 )
– all must be caught at parallel.
Metcon
A1: Power Clean (x 3)
Find max
Metcon (No Measure)
15-12-9
Not for time – max load – must be unbroken TNG Power clean.
