Saturday 3rd

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Row 300m
Hollow / Arch or Hollow roll
5 Push ups
10 Ring Row / Pull ups
x 3 rds

Metcon (No Measure)

9.30am

5min AMRAP
Run 400m
21 Push Ups
AMRAP
Cal Sprint

Rest 5

5min AMRAP
Run 400m
21 Ring Row
AMRAP
Cal Sprint

Rest 5

5min AMRAP
Run 400m
21 Knee riase
AMRAP
Cal Sprint

MAX OUT EFFORT

10.30am HIGH SKILL ONLY

5min AMRAP
Run 400m
30 C2B Pull ups
AMRAP
Cal Sprint

Rest 5

5min AMRAP
Run 400m
20 Toe to bar
AMRAP
Cal Sprint

Rest 5

5min AMRAP
Run 400m
10 RMU
AMRAP
Cal Sprint