Paramus 1/10/17

GUERRILLA CROSSFIT

Strength Training
Bench Press 3 x Max reps (65% of 3×5)

Workout of the Day
5 Rounds
12 Snatch deadlifts 95#/65#
9 Power snatches 95#/65#
6 Snatch balance or Overhead squats 95#/65#

Rx+: 115#/80#, Snatch balance

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 25 minutes:
Bike Watts (Men 300-400, Women 200-300)
15 Push-ups
20 Squats
25 Sit-ups

*Choose a minimum wattage.
Once you fall below the wattage chosen, perform 1 round of 15 push-ups, 20 squats, and 25 sit-ups.
Repeat

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