10 20

                                2016

Warmup:   

3 rounds

10 pass thru

bear crawl

1 minute Butterfly stretch
10 burpees

Buy-in:  

2k run/row

Workout:  

10 muscle ups (bar or rings)

20 overhead squats (95/65)

30 Turkish get-ups (53/35)

40 ring dips

50 toes to bar

Finisher:

any order/combo
150 AbMat  
100 sidebends
100 deadlift, 50 lb

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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