7 22

T          7 22                          2014

Warmup:   

100m run

10 passthru

10 pushup

10 burpees

Strength:    

1 movement

3x5 or 3x20

Workout:  

altap:

 FRAN

OR

21 thrusters, 95/65

3 rope climb

15 thrusters

2 rope climb

9 thrusters

1 rope climb

Finisher

goals

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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