Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
-row 200m
-10 wall ball
– 10 swings
– 2 perfect stretch
X 3 rds
Warm up to working weights with barbell
Metcon
Metcon (No Measure)
Partner Chipper
30 min time cap
100 Hang SQUAT clean 50/40
200 Double under
80 Thruster
200 double under
60 Push Jerk
200 double under
40 Front Squat
200 double under
20 Ground to overhead
200 double under
