Paramus 12/8/17

GUERRILLA CROSSFIT

Strength Training
Bench Press
3×5

Workout of the Day
1 minute to complete:
25 Deadlifts 95#/65#
*Max lateral bar burpees in time remaining

Rest 1 minute

2 minutes to complete:
25 Deadlifts
20 Hang power cleans
*Max lateral bar burpees in time remaining

Rest 1 minute

3 minutes to complete:
25 Deadlifts
20 Hang power cleans
15 Front Squats
*Max lateral bar burpees in time remaining

Rest 1 minute

4 minutes to complete:
25 Deadlifts
20 Hang power cleans
15 Fronts squats
10 Squat cleans
*Max lateral bar burpees in time remaining

Score burpees ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
8 minutes:
5 Ball slams then toss 20m
5 Ball slams then 10 walking lunges with SB 20m

Rest 2 minutes

8 minutes:
10 Burpees run 20m
10 Thrusters run 20m

Rest 2 minutes

8 minutes:
Bike
Row
Plank
Hollow hold
(repeat)

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