Paramus 12/27/16

GUERRILLA CROSSFIT

Strength Training
Power clean 3×3

Workout of the Day
400m Run or 500m Row
21 Thrusters 95#/65#
42 Russian Kettlebell swings 24kg/16kg
400m Run or 500m Row
15 Thrusters
30 Kettlebell swings
400m Run or 500m Row
9 Thrusters
18 Kettlebell swings
400m Run or 500m Row

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
7 Minute AMRAP
10 Calorie Bike
Max Burpees

Rest 2 minutes

7 Minute AMRAP
100m Run
Max Wallballs

Rest 2 minutes

7 Minute AMRAP
100 singles/50 Double unders
Max Sit-ups

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