Paramus 2/24/16

GUERRILLA CROSSFIT

Workout of the Day
CrossFit Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men Rx: 50# dumbbell and 24″ box
Women Rx: 35# dumbbell and 20″ box

Time cap: 20 minutes

Post results to Wodify.

GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds and reps as possible in 30 minutes:
30 Slam balls
30 Kettlebell swings
30 Calorie bike/row
1 Minute rest every 3 minutes