7 12

 Skills warmup

Workout:

Rounds in 4 min:

 10 ring rows

10 ring dips

then 4 rounds of:

25 squats

25 abmats

Finisher

3k run

reps               Movement             weight	1	2	3	4	...	↓split totals
10 ring rows
10 ring dips
-----	1	2	3	4
25 squats
25 abmats
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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