Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Duck walk
Bear crawl
Crap crawl
X 2
Viking Press
Row to pockets
X 2
OH Opener
Wall squat
X 2
clean complex (Scale to power if needed. )
Hang clean + clean
Hang – focus on a big “finish” and aggressive extension before pulling under the bar quickly.
Clean – keep the hips low, sweep bar past knees then repeat above.
Metcon (No Measure)
Alternate wod available.
Prowler
Swing
Wall Ball