11 15

                            2012

Skills warmup

Workout:

Rounds in 20:

 100m OH plate carry, 45/25

20 swing, 52/35

10 burpees

10 Kbell snatch, same

Finisher

100m row

reps               Movement             weight	1	2	3	4	...	↓split totals
100m plate carry, 45
20 swings, 45
10 burpees
10 kbell snatch
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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