Jan 2

                      2012

Skills warmup

Workout:  BASELINE

3 Rounds, 2 min rests: 

 40 burpees

40 squats

28 abmat

14 pushups, slap-clap

              8 chins, ch-bar (sub 20 j chin)

Finisher

                     6:15/ 7:30 ;  5:15/ 6:30 (sub same); 4:30/ 5:35;  3:55/  4:40

---

reps               Movement             weight	1	2	3	↓split totals
40 buroees
40 squats
28 abmat
14 pushups, slap clap
8 chins, ch bar
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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