Saturday 1st

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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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.