Paramus 1/23/18

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes, barbell complex:
1 Snatch pull + 1 Hang power snatch + 1 Power snatch

Workout of the Day
As many rounds and reps as possible in 18 minutes:
5 Deadlift 225#/155#
10 Chest to bar pull-ups
15 Sit-ups

Post results to Wodify.


GUERRILLA HIIT (High Intenstiy Interval Training)

Workout
Strength/Cardio
2 minutes to complete:
30 Kettlebell swings
*Max Bike/Row/Erg in time remaining

Rest 1 minute

2 minutes to complete:
30 Goblet squats squats
*Max Bike/Row/Erg in time remaining

Rest 1 minute

2 minutes to complete:
30 KB Push press (15 each arm)
*Max Bike/Row/Erg in time remaining

Rest 1 minute

Repeat 2x for a total of 3 Rounds.