Paramus 8/6/17

GUERRILLA CROSSFIT

Workout of the Day
31 Heroes
Teams of 2
Teammate 1:
As many reps as possible in 31 minutes:
8 Thrusters 155#/105#
6 Rope climbs
11 Box jumps 30″/24″

Teammate 2:
400m Run with plate 45#/25#

*Teammate 1 performs AMRAP as Teammate 2 runs 400m with a plate.
*When Teammate 2 returns from the run, Teammate 1 will grab the plate and begin their 400m run.
*Teammate 2 continues the workout where Teammate 1 left off.
*Score total rounds and reps.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
‘Tabata’
Rotate stations every minute for 35 minutes:
Bike
Tire flips
Ring Rows
Bear crawl to jump
Dumbbell thrusters
Row
Rest

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