10 8

                             2012

Skills warmup

Workout:

1 Round:

 20 hips to bar

10 DL  BW (male/female)

30 knees to bar

15 cleans ¾ bw

40 toes to bar

20 cln and jerk ½ bw

Finisher

1k run or row

reps               Movement             weight	1	↓split totals
20 hip-bar
10 dl  bw
30 kn to bar
15 cl ¾ bw
40 toes - bar
20 cln & jrk, ½ bw
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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