Friday 5th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

Warm up
Rope Pull (Partner to assist in transition)
x 2 rds
Archer ring row + Scap pull & push up
x 2rds

Strength
Press x 3rm
Pull ups x 1rm weighted

WOD
100 Thruster for time
* 5 burpee everytime you drop
8 min timecap

4 Min AMRAP
Hammer curls

CrossFit Lite
Warm up
Ring row
Push ups
sit up
8 mins

Strength
D.B. Press x 10
Rope Pull
x 3 rds

WOD
100 Floor press for time

Press (3rm)

weighted pull ups (1rm)