5 8

                                    2013

Skills warmup

Workout:

ALTAP:

 400m run

15 Thrusters, 115/75

15 chinups

400m run

11 Thrusters

11 chinups

400m run

7 Thrusters

7 chinups

400m run

Finisher

100 abmats / 100 bk ext.

reps               Movement             weight	1	↓split totals
400m run
15 thrusters/ chins
400m run
11 thrusters/ chins
400m run
7 thrusters/ chins
400m run
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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