10 15

                            2012

Skills warmup

Workout:

5 Rounds:

 400m run

25 pushups, slap

25 r/l bentover row (bentover kbell pull, floor to chest,

one hand on knee, flat back)

Finisher

Max OH press, 75 lbs, 2 rounds

reps               Movement             weight	1	2	3	4	5	↓split totals
400m run
25 pushups, slap
25 R/L bentover 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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