Montclair 2/21/2017

GUERRILLA CROSSFIT

Strength Training
Back Squat 3×10
Coaches note: 75-80% of 3×5 is an appropriate load.

Fitness Workout of the Day
As many rounds and reps as possible in 15 minutes
10 Power cleans
Max Handstand or Plank hold

Performance Workout of the Day
As many rounds and reps as possible in 15 minutes
5 Power cleans
Max Handstand hold w/ shoulder taps

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds as possible in 5 minutes
10 Calorie bike
10 Dumbbell strict press
1 Minute rest

As many rounds as possible in 5 minutes
10 Calorie row
10 Ball slams
1 Minute Rest

As many rounds as possible in 5 minutes
10 Calorie Bike
10 Dumbbell lunges
1 Minutes Rest

As many rounds as possible in 5 minutes
10 Calorie row
10 Sit-ups w/slam ball
3 Minute rest

As many reps as possible in 3 minutes
Max burpees

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