Montclair 11/10/17

GUERRILLA CROSSFIT

Strength Training
Snatch complex 5×1
Power snatch + Hang squat snatch + Overhead squat

Fitness/Performance Workout of the Day
4 Rounds
12 Dumbbell deadlifts
100m Run
9 Dumbbell hang power cleans
100m Run
6 Dumbbell shoulder to overheads
100m Run

Post results to Wodify.

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GUERRILLA HIIT

Workout
3 Rounds
30sec Pulse squats
30sec Prison squats
30sec Jax
30 sec Burpees

Rest 1 minute

3 Rounds
30sec Ring pulls
30sec Push-ups
30sec Jax
30sec Burpees

Rest 1 minute

Repeat 1x for a total of 2 rounds

Finisher
800m Run