Montclair 11/20/17

GUERRILLA CROSSFIT

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

Fitness/Performance Workout of the Day
30 Power cleans
30 Calorie Row or Bike
30 Push jerks
30 Calorie Row or Bike
30 Clean and jerks

Rx: 135#/95#

Post results to Wodify.

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GUERRILLA HIIT

Strength
Every minute on the minute for 10 minutes
3 Man-makers

Workout
As many rounds as possible in 5 minutes
5 Wall-balls
10 Med-ball russian twists
5 Rock and roll ups

Rest 1 minute
5 Minute max row/bike
Rest 1 minute

As many rounds as possible in 5 minutes
5 Push-ups
10 Sit-ups
5 Inch worms

Rest 1 minute
5 Minute max row/bike