Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Banded horizontal row
Press ups
S.A. Ring row
½ Kneeling press
R.twist
KB Swing
X 15 min AMRAP
then 10 mins to build and prep for 16.4
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups