WEDS 20TH

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

STRENGTH AND CONDITIONING
Warm up

R.Swing x 10
Back Ex x 10
Crab crawl
X 3 rds

Strength
Deadlift / RDL X 5/10
Press most complex x 5
X 5 rds
RPE 7/10

WOD
KB Complex
10 KB snatch e.a.
10 front rack squat left arm
10 kb clean and jerk e.a.
10 front rack squat right arm
Max effort swings

Rest 60 seconds
X3 rds

RPE 7/10

A): Deadlift (X5RM)

Metcon (No Measure)

HIGH SKILL CROSSFIT

WEIGHTLIFTING FOCUSED

people working out in a group fitness class

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