Montclair 3/10/2017

GUERRILLA CROSSFIT

Fitness/Performance workout of the day
OPEN Workout 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
**Prior to 12:00, 3 rounds of:*
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
**Prior to 16:00, 3 rounds of:*
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
**Prior to 20:00, 3 rounds of:*
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds and reps as possible in 25 minutes
45 Seconds work/ 15 Seconds rest
50-40-30-20-10
Kettlebell swings
Lunges
Ball slams
Jumping jax

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