9 20

                          2016

Warmup:

3 Rounds:

5 burpees 
10  Push Press
10 cleans
10 OH lunge, bar

rotator prehab 

Buy-in:  

5 min j rope 

 Workout

17 Minute AMRAP:

10 OH sq, 95/65
15  ring row
15 toes to bar

Finisher

Accumulate 5 min Hollow Body Position

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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