Montclair 9/25/17

GUERRILLA CROSSFIT

Strength Training
Bench press 3×5

Fitness/Performance Workout of the Day
As many rounds as possible in 14minutes
7 Thrusters 75#/45#
7 Pull-ups
7 Burpees

Post results to Wodify.

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GUERRILLA HIIT

Workout
4 Minutes
Bike/Row
Then

15 Minutes
1 Minute max reps: 5 Dumbbell thrusters, 5 jumping pull-ups
30 Second rest
1 Minute plank

Rest 2 Minutes
Then

15 Minutes
1 Minute max reps: 5 Dumbbell thrusters, 5 jumping pull-ups
30 Second rest
1 Minute max sit-ups

Then
4 Minutes
Bike/Row

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