Montclair 12/19/17

GUERRILLA CROSSFIT

Strength Training
Every minute for 7minutes
3 Power cleans + 1 Jerk

3min Reset

Every minute for 7minutes
3 Clean pulls

Fitness/Performance Workout of the Day
Every 2 minutes for 14minutes
3 Power cleans at 80% of above
6 Burpees over bar
20 Double unders

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds as possible in 7 minutes
10 Devils press
10 Dumbbell Press
20 Dumbbell Lunges

Rest 2 minutes

As many rounds as possible in 7 minutes
10 Calorie Bike
10 Burpees
10 Calorie Row

Rest 2 minutes
Repeat 1x for a total of 2 rounds

Core Work
As many rounds as possible in 7 minutes
10 Dumbbell sit-ups
20 Alternating push-up to side plank