Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– 1 min row cap 22 strokes / 1 min rest
– 1 min row cap 26 strokes / 1 min rest
– 1 min row cap 30 strokes / 1 min rest
– Repeat
Metcon
Metcon (No Measure)
300M ROW + 200M SPRINT ( OR 20 burpees if raining)
Every 5 mins MAX EFFORT
6 rds
