Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Rope Pull
I-T-Y-
X 2
Face pull
Ring Row
Push ups
X 3
A1: Press (1rm – Move faster)
A2: Press (D.B. Press x 10 – move better)
B: Weighted Pull-ups (1RM)
Metcon (No Measure)
M.E. Press ups – quality
Wood chop x 20
M.E. seated row
3 rds
