Montclair 3/21/2017

GUERRILLA CROSSFIT

Strength Training
Bench press 3×10

Fitness Workout of the Day
As many rounds as possible in 18 minutes
200m Run
20 Dumbbell ground to overhead
10 Box jumps
3 Chin-ups or 1 rope climb

Performance Workout of the Day
As many rounds as possible in 18 minutes
200m Run
10 Dumbbell ground to overheads
5 Max Height Box jumps
2 Muscle-ups or 1 rope climb

Post results to Wodify.

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GUERRILLA HIIT

Workout
1 Min cal row / 1 min rest
2 Min cal row / 1 min rest
3/1
4/1
3/1
2/1
Finish with 1 min cal row.

*Your calories each round will be tracked
With the goal of beating the calories you established in intervals 1,2,& 3 in rounds 5,6, & 7

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