1 13

                                2015

Warmup:   

66 jump rope forward 
66 jump rope backward 
3 rounds of: 
10 Samson Stretch 
10 Pass Throughs 
15 sec handsand
5 burpees

Buy-in:  

100 abmat
100 supers
OR
55 of each on GHD

Workout: 4 rounds

400m ball carry
8 mil press, 95/65
12 ring row

Finisher - two rounds

 33 swings
12 turkish getups

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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