7 19

                           2016

Warmup:

3 rnds

30 seconds hang from bar (one-arm?)

8 pass through

30 second Sampson stretch

Rotator prehab

100 m run

Buy-in:

3x10 front rack lunge

 Workout

3 rounds

800 m run

15 OH squats 95/65

3 leg-less rope climbs OR  21 chin ups

Finisher

3 rnds

Farmers walk

8 turkish getups

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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