Paramus 12/27/17

GUERRILLA CROSSFIT

Workout of the Day
5 Rounds
10 Power cleans 155#/105#
10 Chest to bar pull-ups
20 Box jumps 24″/20″
Then
50 Deadlifts 155#/105#

post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Strength
Every minute on the minute for 9 minutes, alternate through:
Double Kettlebell Sumo Deadlift
Double Dumbbell Hang Clean and Squat
Ring Rows

Rest 2 minutes

Cardio
Every minute on the minute for 9 minutes, alternate through:
8 Plank jacks to half burpee
8 V-ups to reverse burpee
8 Supermans to full burpee

*Rest 2 minutes. Repeat Cardio 1x.