Thursday 6th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Swimmers
TGU
10 min Amrap

Pull up progressions

HSPU Progression

Strict HSPU X 5 / Kipping HSPU X 10 / Ring dip x 5

Metcon (No Measure)

30 second max effort assault
Rest 2 mins
3 rds

Flow breathing

Note – monitors off, dont focus on the score just the effort.