Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
Wall squat
OH Opener
Tspine pass through
x 3
Front rack mob
clean complex (scale to powers or DBs if needed)
Hang clean + clean
Hang – focus on a big “finish” and aggressive extension before pulling under the bar quickly.
Clean – keep the hips low, sweep bar past knees then repeat above.
Metcon (No Measure)
15-12-9
Cluster & burpee
