Paramus 4/26/17

GUERRILLA CROSSFIT

Workout of the Day
As many rounds and reps as possible in 5 minutes:
5 Hang muscle cleans 95#/65#
5 Burpees
5 Strict pull-ups

Rest 2 Minute

As many rounds and reps as possible in 7 minutes:
7 Hang power cleans 115#/80#
7 Burpees
7 Kipping pull-ups

Rest 2 minutes

As many rounds and reps as possible in 9 minutes:
9 Power cleans 135#/95#
9 Burpees
9 Muscle-ups or Pull-ups

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
30 minute clock:
30 Calorie Bike
30 Bear crawl to jump
30 Ring rows
30 Dumbbell thrusters
30 Push-ups
30 Calorie Row

Every 3 minutes, 1 minute rest.

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