Montclair 12/13/17

GUERRILLA CROSSFIT

Strength Training
Deadlift 3×5
Superset w/ Plank hold

Fitness/Performance Workout of the Day
As many calories as possible in 3minutes
15 Push presses
15 Pull-ups
Max Calorie Bike/Row in time remaining
1minute rest

Complete 4 Rounds

Rx: 95#/65#

Post results to Wodify.

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GUERRILLA HIIT

Strength
10 Minutes
30:30 work/rest
Alternating dumbbell bench press

Workout
30 minutes to complete
50-40-30-20-10
Bike calories
Ball slam