7 7

                           2016

Warmup:

 3 rnd

30 second  RL Sampson stretch

10 good mornings w pvc

10 OH sq w pvc

100m run

Buy-in:

5x3  75 % of 1 rep max

1 military press

1 push press

1 push jerk

 Workout

12 min amrap

12 oh squat 95/65

12 pull

Two min rest

8 min amrap

12 wall ball

30 du

Finisher

Goals

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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