Paramus 12/7/16

GUERRILLA CROSSFIT

Workout of the Day
As many rounds as possible in 2 minutes:
2 Power snatches
2 Overhead squats
2 Strict chin-ups

Rest 1 minute

As many rounds as possible in 3 minutes:
3 Power snatches
3 Overhead squats
3 Ring dips/Box dips

Rest 1 minute

As many rounds as possible in 4 minutes:
4 Power snatches
4 Overhead squats
4 Strict chin-ups

Rest 1 minute

As many rounds as possible in 5 minutes:
5 Power snatches
5 Overhead squats
5 Ring dips/Box dips

Rest 3 minutes

As many rounds as possible in 6 minutes:
6 Squat snatches
6 Muscle-ups

Rx weight: 95#/65#

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up

Workout
Tabata
Burpee med-ball press
Kettlebell swings
Med-ball thruster
Kettlebell sumo deadlift high pull
Med-ball push-up

Cool Down

1 comment

    Angelo
    December 6, 2016 at 10:17 pm

    Wow, looks sick! I love it!

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