Montclair 1/15/18

GUERRILLA CROSSFIT

Strength Training
Every minute for 10minutes
1, 3 or 5 Clean and jerk (any variation)

Fitness/Performance Workout of the Day
As many reps as possible in 24minutes
30/24 Calories (Bike or Row)
20 Burpees
30 Deadlifts
30/24 Calories (Bike or Row)
20 Burpees
30 Hang power cleans
30/24 Calories (Bike or Row)
20 Burpees
30 Shoulder to overheads
Rx: 135#/95#

Post results to Wodify.

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GUERRILLA HIIT

Strength
Every minute on the minute for 10 minutes:
10 Medball squats

Workout
1 minute:
10/8 Calorie Bike
*Max Burpees
Rest 30 seconds
1 minute:
10/8 Calorie Row
*Max ball slams
Rest 30 seonds
1 minute:
10/8 Calorie Bike
*Max kettlebell swings
Rest 30 seconds
1 minute:
10/8 Calorie Row
*Max box jumps
Rest 30 seconds
Repeat 3x. 4 Rounds.