3 20

                                 2014

Warmup:

2 rounds

10 passthrough

15 sq

15 abmat

Strength:  Buy-in:

Burpee challenge

Workout:

5 Rounds:

 400m run

15 ghd situps

20 ring rows

7R 7L Kbell snatch, 53/35

Finisher

20 sec handstand

reps          Movement             weight	1	2	3	4	5	↓split totals
400m run
15Ghd situps
20 Ring rows
7r 7L Kbell snatch
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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