5 23

                           2016

Warmup:

3 rounds:

15 seconds Fast Feet,

15 seconds butt kickers,

10 squats, and 5 push ups;

THEN

400 m run/row

Strength:     

 5x5 front squat  

 Workout

4 rounds, 4-minute each

12 wall balls (20/15),

7 full squat cleans (65/95), then

row for max calories  

rest 2 minutes between rounds;

 (score is total calories rowed)

Finisher

Tabata, 4 min total,

alternate each time:

 plank hold;

abmat situps;

 v-ups;

russian twists

  

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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