Montclair 12/9/2016

GUERRILLA CROSSFIT

Strength Training
Hang power cleans 5×3

Fitness Workout of the day
9-7-5
Power snatch
Pull-ups
Push-ups

Performance Workout of the day
“Amanda”
9-7-5
Full Snatch 135#/95#
Muscle-ups

Post results to Wodify.
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GUERRILLA HIIT

Workout
3 Rounds
1 Minute Row/Bike
1 Minute Rock and roll ups
1 Minute Rest

3 Rounds
1 Minute Row/Bike
1 Minute Med-ball sit-ups

1 Minute Rest

3 Rounds
1 Minute Row/Bike
1 Minute Med-ball cleans

1 Minute Rest

3 Rounds
1 Minute Row/Bike
1 Minute Russian twist

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