8 4

                           2016

Warmup:

3 rounds of

30 Du practice

10 Pass Through

15 squats then hold bottom for 30 seconds

Buy-in:

tabata (6's)
HP cleans 
dips

 Workout

100 Thrusters for time 75/55

 (drop bar- 5 burpee penalty)

2k Run/Row

Finisher

3 rnds
100m Pinch Grip 
6 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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