Montclair 8/30/16

Guerrilla CrossFit

Strength Training

Every minute on the minute for 10 minutes

Overhead squat 3-5 reps


Fitness/Performance Workout of the Day

As many rounds as possible in 15 minutes

Run 400m

21 Kettlebell swings 24kg/16kg

12 Toes to bar

21 Double unders


Guerrilla HIIT


5 x 6 count burpee with 1 minute plank



Every minute on the minute for 21 minutes. Alternate through:

Max row

Max box jumps/step ups

Max push-ups


Cool Down

400m Walk/jog