4 23

                        2013

Skills warmup

Workout:

4 Rounds:

 3 mil press

4 push press

5 push jerk

Unbroken, 95/65

10 burpee penalty

7 ring dips (14 box dips)

25 plate squats, 45/25

Finisher

---

reps               Movement             weight	1	2	3	4	↓split totals
3 mil
4 push
5 pushjerk   all unbroken
7 ring dips
25 plate sq, 45/25
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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