Friday 28th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

PUMP FRIDAY

A) In pairs
You go, go, AFAP
3 Rope Pulls PLUS
X 3 rds

B) In Pairs
*If you have 20+ push ups
You go, I go AFAP
50 Push ups with a 20/10 plate

*if <20 push ups
You go, I go AFAP
100 Rep DB floor press

C) In pairs
Banded lat pull down
ME Underhand, drop a band
ME Overhand
You go, I go AFAP
3 Rds

D) In pairs
7 Min AMRAP
R.Twist
Go to failure
You go, I go AFAP