8 8 - BFA BDay WoD

                           2016

Warmup:

Warm Up:

10 Minutes of

20 Double Under

10 Wall Balls 

10 Ring Rows

 Workout

For Time

100 Double Unders or 300 Jump Rope*

10 Clean & Jerks (135/95)

1000 M Run

Then 5 Rounds

5 Strict Pull Ups** 

( Sub 5 Ring Rows and 5 Burpees)

10 Dips

15 Plate Squats (45/25)

Then

1000 M Run

10 Clean & Jerks (135/95)

100 Double Unders   OR   300 Jump Rope*

* 3 Burpees for every time the rope stops

** 2 Burpees for every Non strict Pullup

Finisher

5 rounds:

3 Thrusters (135/95)

4 Over the Bar Burpees

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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