Montclair 10/21/17

GUERRILLA CROSSFIT

Strength Training
Back or Front squat 5×3

Fitness Workout of the Day
3 Rounds
400m Run
20 Burpee box jumps
15 Thrusters

Performance Workout of the Day
3 Rounds
400m Run
20 Burpee box jumps
10 Squat clean thrusters

Post results to Wodify.

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GUERRILLA HIIT

Workout
Teams of 2

1 Minute plank
1 Minute 10 on/10 sec off

1 Minute alternating box jumps
1 Minute alternating ball slams
1 Minute alternating med ball squats

1 Minute rest
Repeat 2x for a total of 3 rounds

Finisher
5 Minutes
Max unbroken single unders
Add a burpee at each break