5 2

                           2016

Warmup:

400M run

3 rounds of:

10 Samson Stretches

10 pass throughs

10 inch worms

10 push press

10 ring rows

Buy-in:

 5 min muscle up pracdtice 

 Workout

"Fight Gone Bad"

3 rounds (1 min rests)
Wall-ball, 20

Sumo deadlift high-pull, 75

Box Jump, 20
Push-press, 75    
Row  (sub: burpees)

Finisher

150

AbMat  &

Supermans

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

FitWorks blog at BlogWorks,

HERE.

CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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