1 23

Warmup:

                           2 rounds                    

                       200 jump rope

                         15 tuckjump

Workout:

5 Rounds:

 100m run

15 knees to elbows

10 bears (65/45)

(BEAR: modified-

Power clean to

2 thrusters – (to clean)

Bar touches but does not rest on ground)

Finisher

strength

reps                   Movement               weight	1	2	...	5	↓ split totals
100m run
15 knees to elbows
10 bears
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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