Montclair 11/16/17

GUERRILLA CROSSFIT

Strength Training
Clean complex 5×1
Power clean + Hang squat clean + Jerk

Fitness/Performance Workout of the Day
Death by Wallballs
Min 1, 2 Wallballs
Min 2, 4 Wallballs
Min 3, 6 Wallballs
Keep adding 2 reps every minute until you can no
longer complete the allotted reps in the given minute.

Rx: 20#/14#

Post results to Wodify.
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GUERRILLA HIIT

Workout
10 Rounds
10/10 Push-ups/rest

10 Rounds
10/10 Mountain climbers/rest

10 Rounds
10/10 Jumping squats/rest

10 Rounds
10/10 High knees

10 Rounds
10/10 Jumping pull-ups/rest

10 Rounds
10/10 ½ burpee/rest

*1 Min rest between each set

Finisher
10 Rounds
30 Sec plank
20 Sec sit-ups
10 Sec rest