Paramus 10/4/17

GUERRILLA CROSSFIT

Workout of the Day
2 Rounds
10 Muscle cleans 95#/65#
10 V-ups
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75 Double unders/150 singles
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2 Rounds
15 Hang power cleans 115#/80#
15 Strict toes to bar
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75 Double unders/150 singles
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2 Rounds
20 Power cleans 135#/95#
20 Toes to bar
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75 Double unders/150 singles

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
7 minutes:
15 Dumbbell bench press
30ft Bear crawl
15 Box jumps
30ft Bear crawl
Then 300m Run (3 minutes to complete)

7 minutes:
15 Seated curl and press
30ft Walking lunges
15 Box dips
30ft Walking lunges
Then 300m Run (3 minutes to complete)

7 minutes:
15 DB bent over row
30ft Broad jump
15 Half burpees
30ft Broad jump
Then 300m Run (3 minutes to complete)

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