4 2

                              2014

Warmup:

3 rnds

20 dbl unders

20 arm swings

20 passthru

Strength:    

DL or Sq cycle

3x5 or 3x20

Workout:      altap

 100 OH press,45/35 unbroken

100 knee pushups, unbroken

100 bx dips, unbroken

Each break=5 burpees

No burpees between movements

Finisher

goals

reps               Movement             weight	1	↓split totals
100 OH press
100 knee pushups
100 bx dips
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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