Montclair 3/7/2017

GUERRILLA CROSSFIT

Fitness/Performance Workout of the Day
Every minute on the minute for 10minutes
Hang power snatch 3 (Fitness) or 1 (Performance)

Rest 5mins

Every minute on the minute for 10minutes
Front or Back squat 5 (Fitness) or 3 (Performance)

Rest 5mins

For time
100 Wallballs 20#/14#
10 Sit-ups every time you break.

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds as possible in 25 minutes
Bike Watts (Men 300-350, Women 200-250)
15 Push-ups
20 Squats
25 Sit-ups

*Choose a minimum wattage.
Once you fall below the wattage chosen, perform 1 round of 15 push-ups, 20 squats, and 25 sit-ups.
Repeat

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