8 6

                        2015

Warmup:

2 Rounds:

10 Push Press

10 Box Jumps

10 Pull Ups

Strength:  

Find Back Squat 3RM (try to PR) then 2 x 3 @ 90% of 3RM

(3x3 Back Squat)

 Workout

Fitworks "The Holiday" WOD

9-15-21-15-9

Thrusters (95/65)

Burpees

Toe to Bar

Finisher

Accumulate 5 min Side Plank Holds (On both sides

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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