12 29

                             2014

Warmup:   

2 rounds:

100m run

10 burpees

22 dbl unders

Buy-in:  

2 rounds

1 min L-hang

1 min R L: side plank

Workout:

altap:

 50 chinups, strict

50 pushups, slap-clap

50 knees to bar

50 trusters, 75/45

Finisher

goals
interval rowing

reps               Movement             weight	1	↓split totals
50 chinups, strict
50 pushups, slap-clap
50 knees to bar
50 trusters, 95/65
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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