7 5

Skills warmup

Workout:

7 Rounds:

 100m run

10 slap pushups

15 (20 if scaled) ring rows, unbroken

 3 burpees for each break.

Finisher

---

reps               Movement             weight	1	2	3	...	7	↓split totals
100m run
10 slap p ups
15 (20 scaled) ring rows, unbroken (3 burpee penalty)
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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