Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
15 min AMRAP
5 Pull ups strict / negative / ring row
10 Ring Dips / Push ups / negatives
15 V-sits / leg raise
20 jumping lunge / lunge
30 russian twist
Metcon (5 Rounds for calories)
1 MIN ON/ 3 MIN OFF
X 5 RDS
Max Effort cals Assault / Row
Score each round
RPE = 10/10
