Montclair 1/2/18

GUERRILLA CROSSFIT

Strength Training
Deadlift 3×5 or 1 Rep Max

Fitness/Performance Workout of the Day
As many rounds as possible in 14minutes
6 Pull-ups or 3 Muscle-ups
15 Medball cleans 20#/14#
30 Double unders

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many reps as possible in 25 minutes
1-2-3-4-5-6-7-8-9-10-11-12
Push-ups
Ball slams
Ring rows
Dumbbell thrusters
Box jumps
*5 Burpees after each set
Every 4 minutes rest 1 minute.
Finish 12 then return to 1-2-3 etc..

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