1 16

                          2013

Skills warmup

Workout:

Mixed rounds:

 1k run

 --

5 rounds:

5 chins, no kip

10 pushups, slap

15 goblet squats, 44/26

--

Strength cycle – mandatory!!!

Finisher

slams & swings

reps               Movement             weight	1	2	3	4	5	↓split totals
1k run
5 chins, strict
10 pushups, slap
15 goblet sq, 44
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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