Montclair 7/21/17

GUERRILLA CROSSFIT

Skill practice
15 minutes to complete
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40…
Double unders

Fitness/Performance Workout of the Day
As many rounds as possible in 3 minutes
3 Power cleans 135#/95#
6 Push-ups
9 Box jumps 24”/20”

Rest 1 minute

Repeat 4x for a total of 5 rounds

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds and reps as possible in 30 minutes
5:1 work/rest

5 Ball slams
10 Box jumps
15 Situps
5 Renegade Rows (L+R = 1rep)
10 Dumbbell burpees
15 Situps
5 SLOW ring pulls
10 Lunges
15 Situps

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