12 28

Skills warmup

Workout:

5 Rounds:

 5 deadlifts, 1.25/1.0 bw

5 handstand pushups (from paralettes)

20 knees to elbows

100m run

Finisher

Benchpress or Ring dips
3 x 20 squats

reps                   Movement               weight	1	2	3	4	5	↓ split totals
5 DL, 1.25/1.0 bw
5 HS pushups, paralette
20 knees to elbows
100m run
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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