7 24

                       2014

Warmup:   

1000m run

10 passthru

33 abmat

Buy-in:  

28 Turkish getups

Workout:

altap:

 100 double unders (SUB: tuckjump)

then

3 rounds of:

10 muscleup (SUB: 15 chinup & 15 dips)

15 burpees

then

100 double unders (tuckjump sub)

Finisher

goals

reps               Movement             weight	1	2	3	↓split totals
100 dble unders
3 rnds:
10 muscleup
15 burpees;
100 dble unders
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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