Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Swing x 10
G20H X 10
RDL X 10
X 3
A1: Stiff leg deadlift (Move faster x 10)
A2: Deadlift (Move better x 5)
A3: RDL Romanian Deadlift (Move safer )
stiff legged deadlift with partial range, focusing on bringing hamstrings to end range of motion.
B: Ring Dips (Max effort)
Metcon (No Measure)
KB Cycling
6 Snatch each arm
12 Clean and Jerk each arm
24 R.Swing
7 min AMRAP
Finisher
6 length unbroken prowler sprint.
