Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Row 200m
10 Wall Ball
Stretch & move
3 rds
5 mins movement prep
Metcon (No Measure)
9.30
25 Min AMRAP (with a partner)
Starting at 2 reps each and adding 2 reps until you hit 30
Wall Ball
Burpees
Sit up
Max row in remaining time
10.30
25 Min AMRAP: (with a partner)
20 Thrusters
20 Box Jumps
20 Burpees
30 Thrusters
30 Box Jumps
30 Burpees
40 Thrusters
40 Box Jumps
40 Burpees
50 Thrusters
Max Calorie Row in Remaining Time
