Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– 1 arm press x 5 e.a.
– T.G.U. X 2 e.a.
X 3 rds
– Bent over row x 10
– Scap push up x 10
– X 3rds
Weightlifting
A1: Press (1 RM)
A2: Press (5 RM)
B: Pull-ups (x M.E.)
x 3 – 4 rnds
Metcon
Metcon (No Measure)
9-15-21
Press + B.F. Burpee
Thruster + B.F. Burpee
Push Press + B.F. Burpee
