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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Metcon (No Measure)
S+C
Warm up
Rope pull
Facepull
X 2 RDS
Scap pull up
Scap push up
TGU X 2/2
X 2 rds
Press x 5 – Move safer / better
Pull ups x 5 Most complex
X 4 rds
WOD
400M Run
21 Burpee
3 rds for time
RPE = 7/10
Warm-up (No Measure)
Rope pull
Facepull
X 2 RDS
Scap pull up
Scap push up
TGU X 2/2
X 2 rds
A): Push Press (x5)
B): Weighted Pull-ups (x5)
Metcon (No Measure)
WOD
Thruster x 10 50/35
2 Rope climb
X 5 RDS
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