4 16

                              2015

Warmup:   

3 rounds of:

10 Samson Stretches

10 pass throughs

bear crawl

1 minute sitting toe touch stretch

Buy in: 

10 minute bar/ring muscle up practice or rope climbing

Workout:

complete 1K run, 1K row, and 100 burpees in any order

  

Finisher:

Stretching
ham
back

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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