8 22

               2013

Warmup:  

2 Rds

20 abmat 

10 push ups

Strength:           

Crossfit Total

1 rep max of Bk Squat / DL / Mil Press

Reference:

 http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

Workout:

Tabata 8s of:

Burpees

superman

Finisher

goals

reps               Movement             weight	1	2	3	...	8	↓split totals
Burpees
supers
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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