12 10

                           2015

 Warmup:

400M run

3 rounds of:

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

Strength:     

 5x5

front squat or

deadlift

 Workout

AMRAP in 3 minutes of:

"Cindy" Rounds

Rest 3 minutes, then

AMRAP in 3 minutes of:

7 Deadlifts (185/115)

7 handstand push-ups

Rest 3 minutes, then

AMRAP in 3 minutes of

30 AbMat Sit-ups

30 double unders

Finisher

Stretching

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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