Montclair 3/3/2017

GUERRILLA CROSSFIT

Skill Work (5mins)
TBD

Fitness/Performance workout of the day
OPEN Workout 17.2

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Post results to Wodify.

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GUERRILLA HIIT

Workout
Complete as many reps as possible in 24 minutes
1 minute rest every 5 minutes

10 Dumbbell ground to overhead
20/15 Calorie bike/row
20 Dumbbell ground to overhead
20/15 Calorie bike/row
30 Dumbbell ground to overhead
20/15 Calorie bike/row
40 Dumbbell ground to overhead
20/15 Calorie bike/row
50 Dumbbell ground to overhead
20/15 Calorie bike/row

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