Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
– Z press
– Row to pockets
X 2-3
– Half kneeling bottom up KB press
– Windmill
X 2-3 rds
A: Floor Press (10RM)
B: Bent Over Row (10RM)
C: Hollow (COMPLEX)
Metcon (AMRAP – Reps)
10 min AMRAP Thruster’s
*5 Burpee penalty every time you drop the bar
SCORE TOTAL REPS
