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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Metcon (No Measure)
Warm up
G2OH
Good Morning
RDL / SL RDL
X 3 rds
A) Paused snatch deadlift x 5
A) Paused RDL X 8
B) Most complex Press
x 4 rds
WOD
7 Deadlift
7 T2B
7 Ring Dips
7 RDS
CrossFit Lite
Same warm up
EMOM X 16
ODD – RDL x 7
Even – Push ups
WOD
15 swings
12 Sit ups
9 Wall ball
5 rds
Snatch dealdift with pause at knee (5rm)
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