Paramus 11/12/17

GUERRILLA CROSSFIT
In honor of Veterans Day

Workout of the Day
‘Tommy Mac’
2 Rounds
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Cleans
12 Burpees
12 Overhead Squats

Rx: 115#/75#
Scale: 6 Burpees instead of 12

*Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 24 minutes:
6 Burpees
12 Calorie Bike
6 Burpees
12 DB Thrusters
6 Burpees
12 Double DB Snatch
6 Burpees
12 Curl and press
6 Burpees
12 Calorie Row

1 minute rest every 5 minutes.

Core 4 minutes, 30 seconds flip:
Hollow hold
Superman Hold
Tuck-ups
Supermans