Paramus 11/8/17

GUERRILLA CROSSFIT

Workout of the Day
20 Muscle snatches 75#/45#
20 Strict pull-ups
30 Box jumps 24″/20″
20 Hang power snatches 95#/65#
20 Pull-ups
30 Box jump overs 24″/20″
20 Power snatches 115#/80#
20 Muscle-ups or 30 C2B pull-ups/pull-ups
30 Box jump to box jump overs 24″/20″

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Every minute on the minute for 20 minutes:
Battle ropes
Sledge hammers or Dumbbell hammer swings
Ring rows
Burpee to Lateral shuffle
Bear crawl to jump

3 minute rest

7 minutes:
10 Alternating toe touches
10 Supermans
10 Sky reachers
10 Plank jacks

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