Paramus 5/12/17

GUERRILLA CROSSFIT

Workout of the Day
‘The Outfit’
• 96 years in service •
96 Double-unders/288 Singles

• Founded in 1921 •
(Five rounds)
1 Rope climb
9 Thrusters 95#/65#
21 Kettlebell swings 24kg/16kg

• Honoring the 72 fallen Troopers •
72 Burpees

Thank you to all who participated.
Thank you to all who serve!


GUERRILLA HIIT (High Intensity Interval Training)

Workout
5 minutes to complete:
60 Single unders/20 Double Unders
1 Rope climb (4 Rope pulls from floor or 8 Ring rows)
9 Dumbbell thrusters
21 Kettlebell swings
15 Burpees
*Max calorie bike in remaining time

Repeat 4x for a total of 5 rounds.

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