Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Z press x 10
Row to pockets x 10
Floor press x 10
Reverse fly x 10
RDL X 20
16 MIN AMRAP
Metcon (No Measure)
2 muscle ups
4 HSPU
8 Swings
20 min AMRAP
scale to
Pull ups
Abmat
swings
Pull ups banded
Press ups
Swings
Jumping Pull up / ring row
Press ups
Siwngs
