1 20

                        2014

Warmup:   

2 rounds

10 passthroughs

30 sec L-hang

20 tuckjumps

  Buy‑­­in:           

1k run

Workout:

15 min amrap:

15 OH press, UNBROKEN, 95/65

10 knees to elb

3 MIN REST, then

5 rounds, altap:

20 plate sq, unbroken, 45/25

15 abmat

Finisher

Any order:

100 burpees

500 jumprope

reps               Movement             weight	1	2	3	...	...	↓split totals
15 OH press
10 ikn-elb
3 min rest	1	2	3	4	5
20 plate sq
15 abmat
round splits →

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

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FitWorks blog at BlogWorks, HERE.

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FitWorks is CrossFit Burbank

824 Hollywood Way, Burbank, CA 91505

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