Montclair 3/17/2017

GUERRILLA CROSSFIT

Skill Work (5mins)
Hand stand holds

Fitness/Performance workout of the day
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
As many rounds and reps as possible in 13minutes
55 Deadlifts 225#/155#
55 Wall-Ball Shots 20# /14#
55 Calorie Row
55 Handstand Push-ups

Post results to Wodify.

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GUERRILLA HIIT

Workout
Every minute on the minute for 24 minutes. Rotate between:
Max Bike
Max slam balls
Max push-ups

*At minutes 3,7,10,15,19, and 23, the group performs a static squat hold/plank together. Alternating squat/plank each round.

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