11 21

                     2013

Warmup:   

2 Rounds

15 Wall Balls

15 GHD Situps

100 Jump Rope

Strength: Wendler 5 3 +

OH press

Workout:

9 15 21 15 9:

Thrusters 115/75

Burpees

Knee to Elbows

Finisher

---

reps               Movement             weight	9	15	21	15	9	↓split totals
Thruster
Burpee
Kn-elb
round splits →

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

Contact FW or Subscribe to the

CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008 (business)              (818) 939-1188 (scheduling)