4 23 - Grap

                         2014

Warmup:

3rounds

33 j rope

10 arm swings

10 passthrough

5 burpees

Buy-in:

75 sumo deadlift highpull

Workout:

4 Rounds:  

30 swings, 53/35

20 ring rows

10 HP clean, 115/75

Finisher

Goals or

Interval row

reps            Movement       weight	1	2	3	4	↓split totals
30 swings
20 rows
10 HP clean
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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