Thursday 5th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

KB Complex – you go I go format
Double swing x 10
Front rack Carry
RDL X 10
Farmers carry
Thruster x 10
OH carry

Gymnastics EMOM (Strict) (EMOM x12)

Pull up progression
HSPU Progression
Midline

Finisher

3 ROUNDS

Bird dog crawl with load

RPE = 5/10