Montclair 9/12/17

GUERRILLA CROSSFIT

Strength Training
Push or split jerk 4×3

Fitness Workout of the Day
As many rounds as possible in 15 minutes
7 Pull-ups & 7 Push-ups
15 Deadlifts 185#/125#
30 Double unders

Performance Workout of the Day
As many rounds and reps as possible in 15 minutes
5 Bar muscle-ups
15 Deadlifts 185#/125#
30 Double unders

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds and reps as possible in 8 minutes
10 Dumbbell Z press
10 Sit-ups

1 Minute rest

As many rounds and reps as possible in 8 minutes
10 Dumbbell ground to overhead
10 V-ups

1 Minute rest

As many rounds and reps as possible in 8 minutes
10 Dumbbell T-push-up
10 Leg raises

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