4 13

                              2015

Warmup:   

100 jump rope forward and 100 jump rope backward

3 rounds:

10 Samson Stretch

10 Pass Thru

10 PVC OH squats

5 Deep ring dips

Buy in:

2 rnds:
100m faraways
6 turkish getups

Workout:

12 min AMRAP 

21 KB swings (53/35)

15 pull-ups

9 handstand push-ups

Then with one hand on the pull up bar and the other hand holding a KB find 10 sec max weight for each hand (feet off the ground)

Finisher:

Interval Rowing 

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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