Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
S.A. Press x 8-10 ea
Chainsaw row x 15+
Side plank x 30/30
Jefferson curl x 5
Goblet squat x 15
15 min AMRAP
Metcon (No Measure)
ALT EMOM
A) Strict Pull up (Most complex)
B) Strict Ring dips (Weighted)
C) Strict K2E
D) Rest
X 4 RDS
Scale as needed
Metcon (No Measure)
Teams of 3
Every 30 seconds do 20second MAX EFFORT assault
X 10 rds
