Mon 14th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

S+C

Warm up
– 200m Run
– 10 Wall Balls
– 2 P.Stretch
x3

KB Front squat x 10
Weighted Sit Up x15
X 4 rds

WOD
7 rounds for time

7 DB Thruster
7 Burpee
7 DB Power Clean

RPE 7/10

Warm-up (No Measure)

HIGH SKILL

Warm up
– Jefferson squat
– Dragon lunge
– Perfect Stretch
x 3 rds
Prowler test
X 3 rds

A): Front Squat (X1RM)

B0: Paloff Press (x5rm)

Metcon (Time)

21-15-9
Squat clean 60/40
Bar facing Burpee

For Time

RPE 8/10