Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Pull through
– Wall squat
– Thorasic mobility drill
X 3
– Front rack mobility
Weightlifting
Thruster (x 5RM)
Build to heavy / fast 5rm thruster
Gymnastics
Practice butterfly pull ups
Metcon
Fran (Time)
21-15-9 Thrusters, 95# / 65# Pull-ups