Montclair 12/2/2016

GUERRILLA CROSSFIT

Strength Training
Pendlay row 3×10

Fitness/Performance Workout of the day
As many reps as possible in 24minites
50 Calorie Bike/Row
50 Deadlifts 155#/105#
40 Calorie Bike/Row
40 Box jumps 24”/20”
30 Calorie Bike/Row
30 Power cleans 155#/105#
20 Calorie Bike/Row
20 Burpees
10 Calorie Bike/Row
10 Shoulder to overheads 155#/105#
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GUERRILLA HIIT

Workout
As many rounds and reps as possible in 3 minutes
9 Ball slams
6 Push-ups
3 Burpees
Then rest 1 minute

Repeat 4 times for a total of 5 cycles.

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