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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Pressing Warm up (No Measure)
Rope Pull
I-T-Y-
X 2
Face pull
Ring Row
Push ups
X 3
Press (scale to DBs if needed)
Pull-ups (5rm most complex)
Metcon (No Measure)
Every 3 mins x 4rds MAX EFFORT
15/12 Cal Assault SPRINT
10 Push press – must be unbroken
Rest remainder
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