Friday 2nd

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Rope Pull – with partner
x 2 rds
Archer Ring row
S.A. Hang
I-T-Y
X 2-3

Metcon (No Measure)

A1) Floor Press x 3
A2) Floor press x 5
B) Most complex Pull x 5
x 4 rds

WOD
21-18-15-12-9-6-3
Push Press
Burpee
10 min time cap

CrossFit Light
Same Warm Up

Same Strength

WOD
D.B. Push press only

Floor Press (5 rm)

Floor Press (3rm)