4 16

                               2014

Warmup:

3 rnds

10 passthru

10 burpee

10 tuck jump

Buy-in:

100 kbell swing

Workout:

ALTAP:

 400m run &

3 rounds of:

10 knees to elb

10 ring dips

10 deadlift, bw - 2/3 bw

Repeat once (60 total of each movement)

Finisher

goals 

reps               Movement      weight	1	2	↓split totals
400m run;
3 rounds of
10 knees to elb
10 ring dips
10 deadlift, bw - 2/3 bw
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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