Paramus 1/9/17

GUERRILLA CROSSFIT

Strength Training
Strict Chin-ups
3 x Max reps

Workout of the Day
‘Fight Gone Bad’
3 Rounds
1 Minute Wall Balls 20#/14#
1 Minute Sumo Deadlift High Pulls 75#/55#
1 Minute Box Jumps 20″
1 Minute Push Press 75#/55#
1 Minute Calorie Row
1 Minute Rest

*Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One minute rest is allowed before repeating each round. One point is given for each rep and calorie.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
HIIT Fight Gone Bad

3 Rounds
Max rep med-ball clean
Max rep kettlebell sumo deadlift high pulls
Max rep box Jumps
Max rep dumbbell push press
Max rep row/bike
Rest

1 minute each station.

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