9 2

                              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

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