Montclair 11/28/2016

GUERRILLA CROSSFIT

Strength Training
3 x Max effort strict pull-ups

Fitness Workout of the day
10-9-8-7-6-5-4-3-2-1
Power snatches
60 Single unders after each round

Performance Workout of the day
10-9-8-7-6-5-4-3-2-1
Full snatches
30 Double unders after each round

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GUERRILLA HIIT

Workout
Teams of 3
As many rounds as possible in 7 minutes
Row 250m
Max Bike
Max push-ups (interval 1) burpees (interval 2) V-ups (interval 3)

Rest 3 minutes
Repeat 2x for a total of 3 intervals
*Teammates alternate after each 250m row

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