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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Metcon (No Measure)
Squat Warm up
A1)Barbell squat X 3/7
A2) Sandbag squat x 10+
B) leg drag to find TVA
X 4
WOD
21-15-9
Squat clean 60/40 Scale as needed
BF Burpee
CrossFit LITE
Same warm up
EMOM X 12
Step up
SB squat
Knee raise
WOD
7 min AMRAP
20 Jumping lunge
10 Burpee
A1: Back Squat (Move faster 3rm)
A2: Back Squat (Move better x 7)
A3 : Sandbag Squat (Move safer)
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