8 9

Th 8 9                          2012

Skills warmup

Workout:

3 Rounds:

 400m run

5 power cleans, 135/85

15 chins

25 pushups

50 squats

Finisher

100 abmats

100 bk ext

reps               Movement             weight	1	2	3	4	5	↓split totals
400m run
5 pwr cl
15 chins
25 p ups
50 sq
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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