Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
S+C
Warm up
Relay race
– Bear Crawl
– Lunge
– Duck walk
– Crab crawl
X 2
WOD
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!! 🙂
Finisher
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
