Montclair 1/23/18

GUERRILLA CROSSFIT

Strength Training
Deadlift 3×3 at moderate load

Fitness Workout of the Day
As many rounds as possible in 10minutes
15 Thrusters
15 Pull-ups

Performance Workout of the Day
FRAN
21-15-9
Thrusters 95#/65#
Pull-ups

Accessory
Pendlay Row 3×10 at light weight
Superset w/ Plank
30sec rest

Post results to Wodify.

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GUERRILLA HIIT

Workout
1 Minute:
Max Burpees
As many reps as possible in 2 minutes:
10 Kettlebell swings
10 Push-ups
1 Minute:
Max Row
As many reps as possible in 2 minutes:
10 Sumo deadlift high pulls
10 Ring pulls
Rest 2 minutes
Repeat 2x for a total of 3 Rounds.