Weds 18th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

S&C
20 back extension
10 Jump squats
10 med ball slams
X 2

D.B. hang power clean x 5
Broad jump x 1 length
X 5

WOD
15 D.B. Hang clean + push jerk
10 sit ups
5 Jumping pull ups
Every 2 mins = 10 burpee
12 min AMRAP
7/10 RPE

Warm-up (No Measure)

Warm up
20 back extension
10 Jump squats
10 med ball slams
X 2
Partner mobility pancake + front rack

RPE = 6/10

A): 3 Position Clean (1RM)

Power, Hang, Floor

B): Pause Jerk (x1)