Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Banded lat pull down
½ Kneeling press
R.Twist
X 9 min AMRAP
Front rack carry
Suitcase carry
S.A. Deadlift x 5/5
X 9 min AMRAP
500m Row (Time)
Max Effort 500m Row
@ 20 spm rd 1/4
@ 26 spm rd 2/5
@ 32 spm rd 3/6
