3 16

                                 2016

Warmup

3 rounds
5 burpees
10 ring row
6 lunges
20 supers
10 side bends

Buy in:

2k run/row

Workout:

5 min Rounds, 2 min rest of:

 10 swings, and 10 kn-elb; 
rest

5 burpees and 10 ring rows; 
rest

10 kbell snatch and 20 abmat 

Finisher

3 rounds:

Waiters walk and 100 jumprope

reps               Movement             weight	1	2	3	4	...	↓split totals
5 min of:10 swings, 53/35 and
10 Kn-elb, 2 min rest;
5 min: 5 Burpee
10 Ring row, rest
5 min: 10 Kbell snatch
20 Abmat, rest
round splits →

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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