9 19

                       2016

Warmup:

400M run

3 rounds  

10 Samson Stretches

10 pass throughs 
rotator prehab

10 push up

10 ring rows

Strength:

2K run

Workout:

5 rounds

15 HP cleans, 95/65
8 thrusters
15 supers
8 bx jumps, 24/20 

Finisher:

strength: 
DL or Sq

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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