8 16

                           2016

Warmup:

400M run

2 rounds of:

10 Samson Stretches

10 pass thru

10 inch worms

10 push press

10 ring rows

Strength:  

5x5 front squat

 Workout

Using the FGB clock

AMRAP  5 min

15 Box jumps (24/20) and 15 Push Press (75/55)

rest 1 minute

AMRAP  5 min

15 CTB pull-ups and 15 burpees

rest 1 minute

AMRAP  5 min

15 Wallball (20/15) and 15 KTE

Finisher

Stretching

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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