Paramus 1/17/18

GUERRILLA CROSSFIT

Workout of the Day
10-9-8-7-6-5-4-3-2-1
Power cleans 155#/105#
Lateral bar burpees
*3 Muscles-ups of 6 Pull-ups/Ring rows after each set

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Strength (Dumbbells)
Every minute on the minute for 15 minutes, alternate between:
10 Bench press
*Max DB squats in time remaining
10 Close grip bench press
*Max bent over flies in time remaining
Rest

Rest 2 minutes

Cardio
Every minute on the minute for 15 minutes, alternate through:
SkiErg
Row
Lateral Shuffle
Bike
Rest