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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
TGU X 2ea
Sacp Pull + Push
Shoulder CAR’s
x 3 rds
Hollow / Arch EMOM X 3
Metcon (No Measure)
30 Mins to PB
Pull / Push / Midline
or
12 MIN AMRAP
Push ups
Pull ups / Ring row
V-sit / Sit ups
All for quality
rest 3
15 min AMRAP
Play time
Pistols
Wall Walk
Pull through
L-Hang