Montclair 12/4/17

GUERRILLA CROSSFIT

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

3min Reset

Every minute for 7 minutes
3 Clean pulls

Fitness Workout of the Day
100 Double unders
Then…
21-18-15-12-9
Deadlift 155#/105#
Push-ups
Then…
100 Double unders

Performance Workout of the Day
100 Double unders
Then…
21-15-9
Deadlift 225#/150#
Handstand push-ups
Then…
100 Double unders

Post results to Wodify.

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GUERRILLA HIIT

Strength
As many rounds as possible in 10 minutes
5 Push-ups
10 Ring pulls
20 Kettlebell swings

Workout
1 Minute wall-balls
1 Minute suitcase step-ups
1 Minute ball slams
1 Minute bike
1 Minute rest

Repeat 3x for a total of 4 rounds