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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
Banded lat pull down
½ Kneeling press
Side plank x 30/30
X 8 min AMRAP
Metcon (No Measure)
Front rack carry
Suitcase carry
S.A. Deadlift x 5/5
X 8 min AMRAP
Metcon (No Measure)
300M Row
Max effort
For time
Every 4 mins x 6 rds
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