Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
A)12 Min AMRAP – aim for 3 rds
Z Press aim for 10+ reps
KB windmill x 5+5
SB press in ET X 10+
B ) 12 min AMRAP- aim for 5 rds
DB Floor press x ME
Row to pockets x ME
R.Twist x ME
WOD
21-18-15-12-9
Cal Assault
ABSOLUTE MAX EFFORT on each
Teams of 3
