Paramus 3/10/17

GUERRILLA CROSSFIT

Workout of the Day
CrossFit Open Workout 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95#/65#
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135#/95#
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185#/135#
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225#/155#
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245#/175#
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265#/185#

*If all reps are completed, time cap extends by 4 minutes.

Post results to Wodify.
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GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many reps as possible in 5 minutes:
10 Calorie Bike
10 Air squats
10 Box jumps/step ups
10 Kettlebell swings
10 Burpees
10 Calorie Row
1 minute Rest
Repeat 4x for a total of 5 rounds.

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