3 14

Skills warmup

Workout:

5 Rounds:

 5 dl, 225/135

5 push-jerks/press, 155/85 OR
7 Handstand press

10 knees to opp hand

Finisher

Bench press

or

Ring dips

reps               Movement             weight	1	2	3	4	5	↓split totals
5 dl, 225/135
7 HS press   OR   5 push-jerks/press, 155/85
10 knees – opp hand
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

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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