Paramus 5/24/17

GUERRILLA CROSSFIT

Workout of the Day
3 Rounds
15 Snatch deadlifts 95#/65#
15 Pull-ups
15 Box jumps 24″/20″
10 Power snatches 95#/65#
10 Ring dips or Box dips
10 Box jump overs 24″/20″
5 Squat snatches 95#/65#
5 Muscle-ups
5 Box jump to box jump over 24″/20″

Post results to Wodify.


GUERRILLA HITT (High Intensity Interval Training)

Workout
Work:Rest Ladder
10 seconds, 20 seconds, 30 seconds rotate every 3 minutes:
Bike
1 minute rest
Dumbbell press
1 minute rest
Kettlebell swings
1 minute rest
Box jumps
1 minute rest

Repeat.

Leave a Reply

Select Your Gym