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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Metcon (No Measure)
G2OH
Good morning
Heavy swing
Find hammies and TVA
A1) Deadlift x 1 heavy single
A2) Deadlift x 5
B) Press most complex BW x 5
x 4 rds
WOD
21-18-15
Deadlift
T2B
12-9-6
Deadlift
S.HSPU
10 min time cap
CrossFit Lite
Same warm up
A1) Deadlift x 5
A2) RDL X 10
B) Most complex press x 5
WOD
21-18-15-12-9-6-3
Swings
Push ups form knees
Deadlift (heavy single)
Deadlift (5rm)
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