Friday 9th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

A) Partner Rope Pull
x 30 reps
B) Scap Pull up / Push Up
C) I-T-Y
X 3 RDS

Metcon (No Measure)

A1) Snatch grip BTN Press x 5
A2) Press x 5
B) Most complex Pull
x 4

WOD
10 Min Amrap
3 Push Press
6 Pull ups
9 Squat Bar jumps

CrossFit Lite
Same warm up
A) Press x 5
B) Most complex Pull
x 4

WOD
10 Min Amrap
3 Push Press
6 Ring Row
9 Squat Bar jumps

Press