8 9

                           2016

Warmup:

3 Rounds:

5 burpees
4 turkish getups
rotator prehab
10 wallball

Strength:     

5x  Max Rep Ring Dips

 Workout

12 Minutes

7 Front Squats (135/95)

14 Ring Rows

Finisher

3 Rounds:

5 High Box Jumps

2 50 meter sprints (walk back)

10 ring rows

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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