Paramus 1/14/18

GUERRILLA CROSSFIT

Workout of the Day
2 minutes to complete:
15 Power cleans 135#/95#
*Max burpees in time remaining

Rest 1 minute

2 minutes to complete:
15 Push jerks 135#/95#
*Max box jump overs (24″/20″) in time remaining

Rest 1 minute

6 minutes to complete:
30 Clean and jerks 135#/95#
*Max burpee box jump overs in time remaining

**Score Burpees/Box jumps ONLY.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Dumbbell Strength
As many rounds as possible in 6 minutes:
10 Thrusters
10 Lunges
10 Renegade Rows w/push-up
20m Bear crawl

Rest 2 minutes

Cardio
As many rounds as possible in 6 minutes:
10 Calorie Bike
10 Burpees
10 Calorie Row
20 Mountain climbers

Rest 2 minutes

Repeat.

Leave a Reply

Select Your Gym