6 10

                     2014

Warmup:

2 rnds

33 backwards j rope

100m run

14 one- leg j rope, R-L

10 pass thru

Buy-in:

Tabata 4s

abmats

supers

Workout: altap

 30 swings, 44/26 - 5 squats

25 swings - 10 squats

20 swings - 15 squats

15 swings - 20 squats

10 swings - 25 squats

5 swings - 30 squats

Finisher

Turkish getups

Snatch practice

reps               Movement             weight	1	2	3	...	6	↓split totals
Swings, 44/26
squats
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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