Montclair 7/10/2017

GUERRILLA CROSSFIT

Endurance
1 mile Run (Warm-up or Time trial)

Fitness/Performance Workout of the Day
15 Squat clean and jerks 135#/95#
Then..
10 Rounds
5 Pull-ups
10 Push-ups
15 Squats
Then…
15 Squat clean and jerks 135#/95#

18min CAP

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds and reps as possible in 5 minutes
3 Squats
3 Box Jumps

Rest 1 minute

As many rounds and reps as possible in 5 minutes
3 Dumbbell ground to overhead (1 rep = L+R)
3 Box Jumps

Rest 1 minute

As many rounds and reps as possible in 5 minutes
3 Push-ups
3 Box Jumps

*Repeat once for a total of 2 rounds*

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