3 4

                     2014

Warmup:

2 rounds

10 passthroughs

50 j rope

Strength:    

3x5 or 3x20  DL

Workout:

2 Rounds:

 50 OH sq, 45/34

50 chinups

50 pushups, slap

50 abmats

Finisher

goals

reps               Movement             weight	1	2	↓split totals
50 OH sq,
50 chinups
50 pushups,
50 abmats
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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