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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
KB Squat
Side Lunge
90/90 drill
P. Stretch
x 3
Metcon (No Measure)
5 Mins to find working load.
A) BB Back Squat
50 rep Challenge
Complete 50 reps for time at a load you could do for a 10rm
B) KB Squat challenge
Complete 100 reps for time at a load you could do for a 10rm
10 mins
WOD
15 Wall Ball
30 KB Swing
60 Double under
10 min AMRAP
CrossFit Lite
Same warm up
Strength
KB Challenge only
WOD
15 Wall Ball / Air squat
30 KB Swing
60 Skips
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