11 14 - A + B

Skills warmup

Workout:

A: Rounds in 10 min:

 15 box jumps, 24

10 ring rows

10 pushups

10 swings, 53/35

5 min rest:

B: Rounds in 10 min:

 15 squats

10 highpulls, 95/65

10 OH press, 95/65

10 Knees to elbows

Finisher

100 slams

100 abmats

reps                   Movement               weight	1	2	3	4	...	↓ split totals
15 bx jump, 24
10 ring rows
10 pushups
10 swings, 53/35
5 min rest
15 sq
10 HP, 95
10 OH prs, 95
10 kn-eln
round splits →

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

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FitWorks is CrossFit in near and around Burbank, Ca, 91505

824 Hollywood Way

(626) 863-0008         (818) 939-1188

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