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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
10 pull through
1 bear crawl
10/10 hollow/arch
2 wall squat
x 3 rds
Metcon (No Measure)
9 min AMRAP
15/12 Cal row
12 Pull ups – Scale to jumping or Ring row
REST 3 MINS
9 MIN AMRAP
15/12 cal assault
12 HSPU – scale to seated DB press
Rest 3
9 Min AMRAP
200M RUN
12 T2B
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