Paramus 4/6/17

GUERRILLA CROSSFIT

Strength Training
Back Squat
1RM

Workout of the Day
3-6-9-12-9-6-3
Power clean 135#/95#
*30 Double unders/90 Singles after each round

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
5 minutes to complete:
20 Calorie Row
20 Kettlebell sumo deadlift (double bells)
40 Alternating lunges
*Max ball slams in time remaining

Rest 1 Minute. Repeat.

5 Minutes to complete:
15 Calorie bike
15 Burpees
30 Air squats
*Max kettlebell swings in time remaining

Rest 1 Minute. Repeat.

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