FRAN

 FRAN

Skills warmup

Workout:

3 Rounds, 21, 15, 9:

Thrusters, 95/65

Chins

Finisher

5 sets of 15

Slams / swings

reps                   Movement               weight	21	15	9	↓ split totals
Thrusters
Chins
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

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6 29 - Burbank CrossFit

Skills warmup

Workout:

Run:

5 K

Finisher

Pyramid:

21-3 / 18-6 / 15-9 / 12-12 / 9-15 / 6-18 / 3-21

Pushup – Ring Row

reps                   Movement               weight	1	2	3	4	5	↓ split totals
5 K
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

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6 28 - Burbank CrossFit

Skills warmup

Workout:

5 Rounds:

10 knees to opp hand

9 push press, ?

8 weighted chins

9 sumo deadlift highpulls, same

Finisher

reps                   Movement               weight	1	2	3	4	5	↓ split totals
10 knees to opp hand
9 push press, ?
8 weighted chins
9 sumo deadlift highpulls, same
round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.

  

6 27 -- Filthy Fifties

Skills warmup

Workout:

1 Round:

50 Box jump, 24 inch box
50 Jumping chins
50 Kettlebell swings, 35/26

50 Walking Lunge 
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall balls, 20/15 pound

50 Burpees
50 Doubleunders/ tuckjump

Finisher

reps                   Movement               weight	↓ split
50 Box jump, 24 inch box
50 Jumping chins
50 Kettlebell swings, 35/26
50 Walking Lunge
50 Knees to elbows
50 Push press, 45/35   pounds
50 Back extensions
50 Wall balls, 20/15 pound
50 Burpees
50 Doubleunders/ tuckjump
end time →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp / min)	power ratio (power / bmi)

Subscribe to the FitWorks daily workout Power Grid HERE.