Paramus 3/17/17

GUERRILLA CROSSFIT

Workout of the Day
CrossFit Open Workout 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts 225#/155#
55 Wallball shots 20#/14#
55 Calorie row
55 Handstand push-ups

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

Workout
20 seconds work / 10 seconds rest
Jumping jax
Dumbbell thrusters
Dumbbell russian twist
Dumbbell snatch
Renegade rows
Dumbbell lunge
Mountain climbers
Burpees
1 Minute rest
Repeat 5x for a total of 6 rounds

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