Paramus 9/11/17

GUERRILLA CROSSFIT

Workout of the Day
‘9/11 Tribute’
3 Rounds
11 Deadlifts 155#/105#
11 Handstand push-ups or 22 push-ups
11 Power cleans 155#/105#
11 Box jumps 30″/24″
11 Front squats 155#/105#
11 Toes to bar
11 Push jerks 155#/105#
11 Burpees
11 Muscle-ups or Strict pull-ups
Then
2001m Row

3 rounds represent the 3 locations of tragedy. 9/11, 9 movements/11 reps. 2001m represents the year. Never forget.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
3 Minutes:
20 calorie row
Max ring rows/push-ups in time remaining

Rest 1 minute

3 minutes:
200m Run
Max burpees/ball slams in time remaining

Rest 1 minute

Repeat 3x for a total of 4 rounds.

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