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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
Warm up
15 min AMRAP
5 Pull ups in hollow / negative / ring row
10 Ring Dips / Push ups / negatives
15 V-sits / leg raise
20 jumping lunge / lunge
30 russian twist
Metcon (5 Rounds for time)
Partner WOD
YOU GO I GO, MAX EFFORT
250/200M ROW
10 Over the row burpee
5 rds each for time
Metcon (No Measure)
Finisher
Tabatta
Hollow / Arch
RPE = 9/10
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