Paramus 1/25/18

GUERRILLA CROSSFIT

Strength Training
Bench Press
3×5
*Superset Max Pendlay Row

Workout of the Day
4-8-12-16-20-16-12-8-4
Wallballs 20#/14#
Box jumps 24″/20″
*24 Double unders/48 singles after each set

Post results to Wodify.
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GUERRILLA HIIT (High Intensity Interval Training)

Workout
As many rounds as possible in 6 minutes:
10 Calorie Bike/Ski Erg
10 Balls slams
10 Burpees

Rest 2 minutes

As many rounds as possible in 6 minutes:
20 Calorie Row
20 Dumbbell presses
20 Renegade rows

Rest 2 minutes

Repeat.