Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Rope Pull
I-T-Y-
X 2
Face pull
Ring Row
Push ups
X 3
A1: Push Press (Move faster x 5rm)
A2: Push Press (Move safer / better x 7rm)
B: Weighted Pull-ups (5RM)
Metcon (No Measure)
21-18-15-12-9-6-3
Press ups
Pull ups.