Friday 8th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Warm up
Rope pull
Facepull
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5
X 2 rds

A): Floor Press (x5RM)

B): Single Arm Dumbbell or Kettlebell Row (x15-20 reps)

Metcon (No Measure)

WOD
Complete as many rounds and reps as possible in 7 minutes of:
3 Thruster
6 Burpees
9 Sit ups
SPRINT
8/10 RPE

Metcon (No Measure)

CrossFit High Skill
Same warm up

Push press x 2+ Push jerk x 2
Pull up x 3rm weighted

WOD
3 rds
9 Clean and Push Jerk – Tap and Go
12 T2B – Unbroken
15 Bar hop burpee

7 min time cap

8/10 RPE