Paramus 8/20/17

GUERRILLA CROSSFIT

Workout of the Day
6 Minutes to complete:
20 Sumo deadlift high pulls 95#/65#
10 Pull-ups
20 Front rack lunges
10 Pull-ups
20 Push presses
*Max muscle-ups or strict pull-ups in time remaining

Rest 2 minutes. Repeat 2x for a total of 3 Rounds.

Score Muscle-ups/Strict pull-ups ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many reps as possible in 30 minutes:
10 Dumbbell bench press
10 Seated dumbbell curl and press
20 Air squats
20 Lunges
20 Box jumps
30 Mountain climbers
30 Sit-ups
30 Burpees
400m Run
Rest 1 minute (individual rest)

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