8 22

                       2016

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

5 chest to bar strict chin-ups

Buy-in:

2k run

Workout:

AMRAP in 20 minutes

20 one handed KB thrusters (44/27)

20 ring rows

20 AbMat sit ups

Finisher:

100 AbMat sit ups

100 supers

100 sidebends

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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