Thursday 6th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Fun & Games x 5-8 mins

Movement Prep -5-18 mins

WOD
CrossFit Open 18.3 Partner Mash up

100 double-unders
20 overhead squats
100 double-unders
12 Ring / Bar muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 Ring/Bar muscle-ups
25 min amrap

CrossFit Lite
Same warm up

WOD
Partner Mash up

100 Double unders / skips
20 overhead Lunge
100 double-unders / skips
12 Strict Pull ups (use band if needed with partner to assist)
100 double-unders
20 dumbbell snatches
100 double-unders / skips
12 Strict Pull ups (use band if needed with partner to assist)
25 min amrap