7 17

Th  7 17                                2014

Warmup: 

3 rnds

22 dbl unders

15 squats

20 abmats

20 supers

Strength: 

3x5 or 3x20

Any strength movement

Workout:

7 Rounds:

 400m run

22 swings, 53/35

11 burpees

Finisher

100 kbell snatch

reps               Movement             weight	1	2	3	...	7	↓split totals
400m run
22 swings, 53/35
11 burpees
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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