Sat 26th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

Warm up
Relay race
– Bear Crawl
– Lunge
– Duck walk
– Crab crawl
X 2

A) 1KM row for time
You must do 5 wall balls EMOM !!

B) 100 A. Swings
You must do 5 burpee EMOM

The quicker you do the walls balls and burpees the less work you have to do overall!! 🙂

5 min AMRAP
V-sit / T2R / T2B

Warm-up (No Measure)

CrossFit High Skill
Warm up
200M Row
20 Swings
20 Wall balls
X 3

Metcon (No Measure)

On a running clock
At 0.00
500m Row
21 Deads 80/55

At 5.00
400m run
15 Power clean 80/55

At 10.00
30/22 Cal Assault
9 Shoulder to overhead 80/55

At 15.00
500m row
6 Cluster 80/55

At 20.00
400m run
3 Bear Complex

*Failure to complete the workload inside the timecap = game over
Same bar throughout.
Each rd is a 90% sprint

people working out in a group fitness class


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