Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
10 wall balls
5 wall squat
2 P stretch
x 3
5 Thruster building to working weight
10 cal row
3 rds
Metcon (No Measure)
AMRAP 4
18 Thruster 45/30
18 Over the row burpee
Max Cal Row in time remaining
REST 4
AMRAP 4
15 Thruster 45/30
15 Over the row burpee
Max Cal Row in time remaining
REST 4
AMRAP 4
12 Thruster 45/30
12 Over the row burpee
Max Cal Row in time remaining
REST 4
AMRAP 4
9 Thruster 45/30
9 Over the row burpee
Max Cal Row in time remaining
