3 6

                       2014

Warmup:

2 rounds

10 passthrough

100 j rope

Strength:   

3x5 or 3x20 hp cleans

Workout:

altap:

 3 min of burpees

then

4 rounds:

100m OH walking lunge, 20/15 ball

20  ring rows

Finisher

Interval rowing

reps               Movement             weight	1	2	3	4	↓split totals
3 min of burpees
4 rounds
100m OH walking lunge, 20/15 ball
20  ring rows
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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