Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
9.30am
Warm up
300m row
10 Wall ball
5 Wall squat
X 3
8 mins to find
Heavy TGU e.a.
TEAM WOD
“Hang Tough”
Partner 1
Deadhang
Partner 2
5 Thrusters
5 Burpee
20 min AMRAP
10.30am
Same Warm up
“Break Up & Make Up”
A)EMOM X fail
1 BF Bupree + Push press
Increasing by 1 rep each round until one partner cant keep going.
B) 10 RDS alternating
5 Squat clean
10 Pull ups
200m row sprint.
