3 18

                         2013

Skills warmup

Workout:

Rounds in 20 min:

10 burpees

20 swings, 53/35

10 thrusters, 95/65

Finisher:

2 rounds

Farmers walk

20 abmat

30 superman

reps               Movement             weight	1	2	3	4	...	↓split totals
10 burpees
20 swings
10 thrusters
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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