Montclair 9/8/17

GUERRILLA CROSSFIT

Fitness Workout of the Day
30minute clock
Min 0-10
A. 50 Burpees
B. Max cleans at 135#/95#.
Min 10-20
A. 40 Bar facing burpees
B. Max cleans at 135#/95#.
Min 20-30
A. 30 Burpees box jumps 24”/20”
B. Max cleans at 135#/95#

Performance Workout of the Day
30minute clock
Min 0-10
A. 50 Burpees
B. Build to a heavy clean in time remaining.
Min 10-20
A. 40 Bar facing burpees
B. Build to a heavy clean in time remaining.
Min 20-30
A. 30 Burpees box jumps 24”/20”
B. Build to a heavy clean in time remaining.

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GUERRILLA HIIT

Workout
1 Squat
1 Squat jump
1 Push-up
1 Plank up/down
2 Squats
2 Squat jumps
2 Push-ups
2 Plank up/down
3 Squats
3 Jump squats
3 Push-ups
3 Plank up/downs
And so on for 30 minutes

*1 Minute rest every 3 minutes

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