4 12

Skills warmup

Workout:

1 Round:

(any order:)

unbroken 1000m row (run)

-- 1000 rope jumps

-- 100 bell snatch,53/35

-- 100 dips

-- 100 bk ext

Finisher

---

reps               Movement             weight	1	↓split totals
1000 jump ropes
100 kbell snatch, 53/35
100 dips
100 Bk ext
1000m row
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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