4 9

                                                                                      2013

Skills warmup

Workout:

5 Rounds:

100m OH plate carry, 45/25

25 wallball, 20/15

Finisher

Tabata 8s:

Ring row

dips

reps               Movement             weight	1	2	3	4	5	↓split totals
100m OH plate carry, 45
25 wall ball
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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