Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Rope Pull
– I-T-Y
X 2 RDS
– One arm press
Row to pockets
X 2 rds
Strength
A: Push Press (1 RM)
B: Push Press (5 RM)
C: Pull-ups
Strict
Metcon
Metcon (No Measure)
21-18-15-12-9
Thruster
Burpee
