Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Row warm up
1 min @ 20 SPM
1 min @ 25 SPM
1 min @ 30 SPM
X 2
Warm-up (No Measure)
5 mins on Barbell cycling at WOD Weight.
Metcon (No Measure)
30 MIN AMRAP
5KM row between team of 4
Then
As individual’s
AMRAP Of
3 Clean and Jerk / Thruster 60/40
6 Pull ups / Ring Row
9 Bar hop burpee
