Paramus 6/7/17

GUERRILLA CROSSFIT

Workout of the Day
As many rounds as possible in 10 Minutes:
10 Muscle snatches 75#/45#
10 Pull-ups
50 Double unders/100 singles

Rest 3 minutes

As many rounds as possible in 8 Minutes:
8 Hang power snatches 95#/65#
8 Hand release push-ups
40 Double unders/80 singles

Rest 3 minutes

As many rounds as possible in 6 minutes:
6 Power snatches 115#/85#
6 Muscle-ups or Strict pull-ups/push-ups
30 Double unders/60 singles

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
As many rounds as possible in 7 minutes:
100m Run (timer)
Max Medball cleans
Then 1 minute plank (together)

Rest 2 minutes

As many rounds as possible in 7 minutes:
100m (Timer)
Max Medball step-ups
Then 1 minute plank (together)

Rest 2 minutes

As many rounds as possible in 7 minutes:
100m Run (timer)
Max Medball lunges
Then 1 minute plank together

*Teammates switch from run to movement. Runner is the time keeper.
*5 burpee team penalty for any drop or break in plank. Burpees to be done after each plank set.

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