4 7 - AJi BDay

Mon     4 7                                  2014

Warmup:

2 rounds

15 bckwrds jrope

29 dbl unders

30-sec R/L sideplank

30-sec L-hang

Buy-in:

29 turkish getups

Workout: AJi  BDay

ALTAP:

 29 Snatches, 95/65

100m Run

29 Box Jump 32/24

100m Run

29 Chest -Bar chin

100m Run

29 OH Squat, 95/65

100m Run

29 Swing, 1-arm, Russian, 62/45

Finisher

Tabata 4s

Pushups

R dips

R rows

reps               Movement             weight	1	↓split totals
29 Snatches 100m Run 29 Box Jump 100m Run 29 Chest-Bar chin 100m Run 29 OH Squat 100m Run 29 Swing
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

Subscribe to the CrossFit Burbank daily workout Power Grid,  HERE.

FitWorks blog at BlogWorks, HERE.

CrossFit Burbank mainsite, HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

business                                                            scheduling