12 21

Skills warmup

Workout:

7 Rounds:

 10 slap-clap pushups

(hands off ground at bottom; clap at top)

20 box jumps, 24”

Finisher

heavy hold

or

2 x 100m farmers walk/100m waiters walk

reps                   Movement               weight	1	2	3	...	7	↓ split totals
10 slap-clap pushups
20 box jumps, 24”
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism 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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