4 10

                              2013

Skills warmup

Workout:  “A”

Buy in: 400m row OR run

10 Rounds:

 15 bx jmp, 20/16

10 ring rows

10 push up, slap

10 swings, 53/35

Cashout: 400m run OR row (no repeats)

Finisher

---

reps               Movement             weight	1	2	3	...	10	↓split totals
15 bx jumps, 20/16
10  Ring rows
10 pushups, slap
10  Swings, 53/35
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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