4 20

                              2015

Warmup:   

 100 jump rope forward and 100 jump rope backward

2 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

20 squats

Buy in: 

1 k run

Workout:  Partner WOD- 30 minute time limit

Complete as many burpees as possible 

while partner performs pull-ups; 

stop burpees when partner releases from the bar.  

3 rounds per person

Complete as many Kettlebell swings as possible 

while partner performs toes to bar;

stop swings when partner releases from bar.  

2 attempts per person

Complete as many medicine ball throws

 to your partner over 10 feet without dropping the ball. 

1 attempt per team 

  

Finisher:

100 AbMat sit ups

100 bk ext

100 sidebends

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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