10 31

                           2016

Warmup:

3 rnds

10 pass thru

1 min plate-sq

1 min plank

100m run

Buy-in:

 10 min EMOM

Odd – 9 OH press

Even – 9  dips

 Workout: 

21 15  9  15 21

Knees to elbows
pushups, slap clap
OH lunge, 53/35

Finisher

2 min burpee challenge 

(2 rnds, 2 min rest)

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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