Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
10 wall ball
5 wall squat
5 press ups
10 ring row
X 3
Warm-up (No Measure)
3 rds of 6/6/6 increasing from empty bar to working load for WOD
Hang Power clean
Front squat
Push jerk
Pull ups
HSPU
Metcon (No Measure)
21-15-9 @ 60/40
Hang Power clean
Front squat
Push jerk
Pull ups
HSPU
20 min time cap.
Scale as needed.
