Montclair 1/24/2017

GUERRILLA CROSSFIT

Strength Training
Hang power cleans 4×3

Fitness/Performance Workout of the Day
As many reps as possible in 12 minutes
50/40 Calorie Bike or Row
30 Clean and jerks
Max burpees in time remaining.

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GUERRILLA HIIT

Workout
Death by…
Bike
Min 1 – 2 calories
Min 2 – 4 calories
Min 3 – 6 calories
And so on…

Then

Death by…
Lateral shuttle sprint
Min 1 – 1 shuttle
Min 2 – 2 shuttles
Min 3 – 3 shuttles
And so on…

Then

Death by…
Burpee
Min 1 – 2 Burpees
Min 2 – 4 burpees
Min 3 – 6 burpees
And so on…

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