Paramus 1/18/18

GUERRILLA CROSSFIT

Workout of the Day
Every minute for 10 minutes:
3 Power snatches
*Increase weight each set maintaining good mechanics

Rest 5 minutes

Every minute for 10 minutes:
3 Snatch deadlifts
*Increase weight each set maintaining good mechanics

Rest 5 minutes

For time:
150 Overhead squats (pvc pipe)

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 3 minutes:
6 Burpees
9 Kettlebell swings
12 Air squats

2 minutes:
Max Bike/Row

Rest 1 minute

As many rounds as possible in 3 minutes:
6 Ball slams
9 KB Sumo pulls
12 Lunges

2 minutes:
Max Bike/Row

Rest 1 minute

Repeat.