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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Metcon (No Measure)
Warm up
10 min AMRAP
3 TGU Right. + S.A. carry
3 TGU Left. + S.A. carry
Skill – 8 mins in a congo line format
• Carthweels
Strength – 12 mins
A) Handstand push up strict – most complex x 5
Scale as needed
B) Pull ups most complex strict – most complex x 5
EMOM X 5
20 Second Hollow / Arch
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