Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
10 wall balls
5 wall squat
10 row to pockets
10 viking / z press
x 3 rds
then
3 rds building to working weight for WOD
5 OH Squat
5 Burpee
Metcon (No Measure)
You GO,I GO format
PART A
15 OH Squat 45/30 scale as needed
15 B.H. Burpee
PART B
15 CAL ROW
15 over the row burpee
YOU GO, I GO part A, Then you go I go part B.
Scale reps as needed
Scale OH Squat to D.B. Thruster.
25 min AMRAP.
