9 13

                           2016

Warmup:

3 rnds

10 burpes

10 ring rows

Rotator prehab

Buy-in:

 5  min jumprope 

 Workout

17 min

10 Sq - bx jmp, 20/16

10 OH lunge, 53/35

100m run

1 min handstand, accumulate

Finisher

Breathing exc

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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