11 30

Skills warmup

Workout:

4 Rounds: 1 min each of:

 Burpee-chinups

K bell snatches, 44/26

Rowing for calories

Ball slam, 20/15

Finisher

reps                   Movement               weight	1	2	3	4	↓ split totals
Burpee chins
K bell snatch, 44
Rowing cal
Slam 20
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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