This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.
Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Metcon (No Measure)
STRENGTH AND CONDITIONING
10 min AMRAP
½ Kneeling press
Chainsaw row
R.TWIST
RDL
Front squat
A.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 25 minutes of:
100 Meter Farmer’s Carry (32/24 kg kettlebells)
10 Jumping Air Squats
10 Jumping Split Lunges
B.
12 Minutes of Partner-Assisted Quad and Calf Smashing
RPE 6/10
Metcon (No Measure)
HIGH SKILL CROSSFIT
For time:
Run 600 Meters
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)
immediately followed by…
Run 600 Meters
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 600 Meters