Montclair 1/10/2017

GUERRILLA CROSSFIT

Skill/Strength
Alternate for 9 minutes
30secs. Hollow hold
30secs. Single or Double unders
30secs. Strict pull-ups or Ring pulls

Fitness Workout of the Day
10-9-8-7-6-5-4-3-2-1
Deadlifts
Hang power clean
Shoulder to overhead

Performance Workout of the Day
“DT”
5 Rounds
12 Deadlifts
9 Hang power cleans
6 Push-jerks

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds as possible in 25 minutes
Bike Watts (Men 300-350, Women 200-250)
15 Push-ups
20 Squats
25 Sit-ups

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