Paramus 5/2/17

GUERRILLA CROSSFIT

Strength Training
Deadlift 5RM

Workout of the Day
As many rounds and reps as possible in 18 minutes:
1 Clean and jerk 135#/95#
1 Burpee box jump 24″/20″
2 Clean and jerks
2 Burpee box jumps
3 Clean and jerks
3 Burpee box jumps
…and so on

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Every minute on the minute for 12 minutes alternate between:
Bike
Lateral shuffle
Row

3 minutes to complete: 200m Run

As many rounds as possible in 12 minutes:
12 Kettlebell sumo pulls
12 Goblet squats
12 Kettlebell push press (6 each arm)

3 minutes to complete: 200m Run

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