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
