1 29

Skills warmup

Workout:

4 Rounds:

 400m run

10 knees to elbows

10 bears (65/40)

(BEAR:

Power clean to

Front squat to

Push press to

FRONT SQ AGAIN to

Push  press –

Bar does not rest on ground)

Finisher

strength

reps                   Movement               weight	1	2	3	4	↓ split totals
400m run
10 knees to elbows
10 bears
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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