Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
KB Complex
TGU X 2 E.A.
Snatch x 3 E.A.
Clean and Jerk x 4 E.A
Wimdmill x 5 E.A.
Hollow/Arch x 20/20
10 mins
Metcon (No Measure)
10 min strength development
A1) Peg board or Rope Climb
A2) SHSPU
B1) Banded pull ups or negatives
B2) Ring dips or Push ups
WOD
15 MIN AMRAP for quality
1 Wall walk – quality
10 Kipping Pull ups / Jumping Pull ups or ring row
20 Weighted SU
