CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

_________________________________________

Monday, April 27

4 27 - FRAN

                              2015
Warmup:   
100 jump rope forward and 100 jump rope backward
OR
55 dbl unders
OR
120 one-leg jrope

3 rounds of:

10 Samson Stretch
10 Pass Throughs
10 PVC overhead squats
5 Deep ring dips

Buy-in:  
20 burpees
400m run
20 burpees



Workout: "FRAN" -  
21 15  9
Thrusters, 95/65
Chinups 

Finisher:
Interval Rowing
or 
3 rounds 
100M Farmer's Walks
15 burpees

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
                business                                                            scheduling















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