Montclair 12/19/2016

GUERRILLA CROSSFIT

Strength Training
Power or squat snatch 5×3

Fitness workout of the day
5 Rounds
100 Single unders
30 Sit-ups
10 Power cleans

Performance workout of the day
5 Rounds
50 Double unders
20 Toes to bar
10 squat cleans 135#/95#

Post results to Wodify.
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GUERRILLA HIIT

Workout
As many rounds as possible in 2 minutes
5 push-ups
5 Box jumps

Rest 2 minutes

As many rounds as possible in 2 minutes
5 shoulder press (alternate each round)
5 Squat jumps

Rest 2 minutes

As many rounds as possible in 2 minutes
5 Burpees
5 Ring pulls

Rest 2 Minutes

As many rounds as possible in 2 minutes
5 Ball slams
5 Rock and rolls

Rest 4 Minutes
Repeat

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