Montclair 9/11/17

GUERRILLA CROSSFIT

Gymnastics/Skill
12 Minutes, 30secs. ON/ 30secs. OFF
Alternate between,
Strict pull-ups
Push-ups or Handstand push-ups
Double-unders

Fitness Workout of the Day
As many rounds as possible in 15 minutes
5 Power cleans 135#/95#
10 Burpees
5 Pull-ups

Performance Workout of the Day
As many rounds as possible in 15 minutes
3 Squat cleans
10 Burpee pull-ups
M: Start at 135lbs, add 10lbs each round
W: Start at 105lbs, add 5lbs each round

Post results to Wodify.
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GUERRILLA HIIT

Workout
As many rounds and reps as possible in 30 minutes
4:1 Work/Rest
200m Med-ball run
10 Med-ball cleans
15 Ring pulls
20 Med-ball sit-ups

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