Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
A.swing x 10
Good morning x 10
Reverse lunge x 10e.l.
A1: Deficit deadlift (MOVE FASTER x10)
A2: Deadlift (MOVE BETTER x10)
A3: RDL Romanian Deadlift (MOVE SAFER x10)
stiff legged deadlift with partial range, focusing on bringing hamstrings to end range of motion.
B: Updown Plank (10)
Metcon (No Measure)
Teams of 3
Max time on the assault at or above 60/70RPM
Change over when you fail
X 4 rds.