7 16

                         2014

Warmup:

3 rounds

10 passthru

33 one leg j rope

10 ring row

Buy in:

100 abmat

100 supers

Workout:

21 15  9:

 S dl hp, 95/65

Ring dip

abmats

Finisher

stretching

reps               Movement             weight	21	15	9	↓split totals
S dl hp, 95/65
Ring dip
abmats
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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