Montclair 10/24/16

GUERRILLA CROSSFIT

Strength Training
Power snatch 3-3-3

Fitness Workout of the Day
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters 45#
20 Burpees
20 Sumo deadlift high pulls 45#
200m Run

Performance Workout of the Day
Complete as many rounds and reps as possible in 20 minutes of:
5 Thrusters (heavy)
10 Burpees
15 Deadlifts
100m Sprint

NOTE:
Deadlift weight is same as thruster

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
2 Rounds
200m Jog/bike/row

Workout
As many rounds as possible in 7 minutes
10 Ring pulls
10 Push-ups
15 Squats

Rest 3 minutes

As many rounds as possible in 7 minutes
14 Calorie row
7 Burpees

Rest 3 minutes

As many rounds as possible in 7 minutes
10 Calorie bike
20 Sit-ups or 10 V-ups

Cool Down
Stretch

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