Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
-Jefferson squat – until cramp
– Goblet squat x 10
– Heavy prowler push x 2
X 3
Then
-Down up + Down up shrug + Power POS Power clean + Front squat x 2
-Front rack mobility drill – behind the next and in front squat
X 3rds
Weightlifting
A: Clean complex (x 2)
clean + hang clean + front squat
A1: Clean complex (x 2)
Power clean + Power clean from P.Pos + front squat
Metcon
Metcon (No Measure)
Every two mins x 4
UNBROKEN 2 X Clean + 3 Hang clean + 4 front squat
