Paramus 9/17/17

GUERRILLA CROSSFIT

Workout of the Day
Teams of 2
100 Russian kettlebell swings 24kg/16kg
200m Team run
100 Goblet lunges 24kg/16kg
200m Team run
100 Thrusters 95#/65#
200m Team run
100 Burpees
200m Team run

You go, I go scenario. Complete 50 reps each. Partition reps as desired . Run together.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Every minute on the minute for 4 minutes, alternate between:
Bike
Plank
Row
Plank

4 minutes to complete:
400m Run

As many round as possible in 7 minutes:
7 Dumbbell Thrusters
7 Burpees
7 Box jumps

Rest 1 minute

Repeat.

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