Montclair 8/29/17

GUERRILLA CROSSFIT

Gymnastics
10 Minutes, 30secs. ON/ 30secs. OFF
Alternate between,
Handstand hold & Plank

Fitness Workout of the Day
As many rounds as possible in 18 minutes
8 Pull-ups
4 Cleans 155#/105#

Performance Workout of the Day
MUSCLE-UP CLEAN LADDER (modified)
8 Rounds
4 Bar Muscle-ups
2 Cleans, ascending weight
M: 135-165-185-205-225-245-260-275lbs
F: 95-115-130-145-160-175-180-185lbs

18min CAP

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GUERRILLA HIIT

Workout
Every minute on the minute for 25 minutes
Jumping Jacks
Jump Squats
Push-ups
Plank
Rest

*Last interval is a 2min plank

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