Guerilla Fitness, Home of CrossFit West Cork – CrossFit
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
