Paramus 6/20/17

GUERRILLA CROSSFIT

Workout of the Day
30 minute running clock (no measure):

2 Minutes max reps, barbell complex:
1 Power snatch + 1 Overhead squat + 1 Hang squat snatch
(Scale: Max power snatches)

1 Minute max reps, Gymnastics complex:
1 Pull-up + 1 Toes to bar + 1 Muscle-up
(Scale: Max pull-ups or Ring rows)

2 Minutes to complete:
200m Run

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 5 minutes:
20 slam balls
10 Calorie Bike

Rest 1 minute

As many rounds as possible in 5 minutes:
20 Kettlebell swings
100m Run

Rest 1 minute

As many rounds as possible in 5 minutes:
20 Kettlebell lunges
10 Calorie row

Rest 1 minute

Repeat.

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