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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
A) Partner Rope Pull
x 30 reps
B) Scap Pull up / Push Up
C) I-T-Y
X 3 RDS
Metcon (No Measure)
A1) Snatch grip BTN Press x 5
A2) Press x 5
B) Most complex Pull
x 4
WOD
10 Min Amrap
3 Push Press
6 Pull ups
9 Squat Bar jumps
CrossFit Lite
Same warm up
A) Press x 5
B) Most complex Pull
x 4
WOD
10 Min Amrap
3 Push Press
6 Ring Row
9 Squat Bar jumps
Press
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