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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Metcon (No Measure)
S+C
Warm up
– 200m Run
– 10 Wall Balls
– 2 P.Stretch
x3
KB Front squat x 10
Weighted Sit Up x15
X 4 rds
WOD
7 rounds for time
7 DB Thruster
7 Burpee
7 DB Power Clean
RPE 7/10
Warm-up (No Measure)
HIGH SKILL
Warm up
– Jefferson squat
– Dragon lunge
– Perfect Stretch
x 3 rds
Prowler test
X 3 rds
A): Front Squat (X1RM)
B0: Paloff Press (x5rm)
Metcon (Time)
21-15-9
Squat clean 60/40
Bar facing Burpee
For Time
RPE 8/10
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