Montclair 3/11/2017

GUERRILLA CROSSFIT

Fitness/Performance workout of the Day4 Rounds
Sumo deadlift high-pull
Box Jump
Push-press
Row (Calories)

1 Minute rest

In this workout you move from each of four stations after a minute.The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post results to Wodify.

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GUERRILLA HIIT

Workout
HIIT Fight Gone Bad

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

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately.

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