Guerilla Fitness, Home of CrossFit West Cork – CrossFit
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