Montclair 12/22/17

GUERRILLA CROSSFIT

Strength Training
Back or Front squats 3×5

Fitness Workout of the Day
50 Hang power cleans 155#/105#
30 Burpees
30 Pull-ups

Performance Workout of the Day
50 Hang power cleans 155#/105#
30 Burpee pull-ups

Post results to Wodify.

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GUERRILLA HIIT

Strength
Slow and controlled reps
5 Rounds
20 Seconds push-ups
20 Seconds ring pulls
80 Seconds rest

Workout
As many rounds as possible in 8 minutes
10 Ball slams
10 Lunges w/slam ball

Rest 2 minutes

As many rounds as possible in 8 minutes
10 Burpees
10 Dumbbell thrusters

Rest 2 minutes

As many rounds as possible in 8 minutes
10 Calorie bike
15 Calorie row
20 Sit-ups