10 3

                           2016

Warmup:  

 2 rnds

100 m run

- hold bottom of squat for 1 min

- 10 partner push ups

-  8 pass thru

    Buy-in:  

10 min EMOM

odd  -  8 strict  pull ups

even - 8 Dips

 Workout:

12 mins

5 deadlift  135/95

7  Hang Clean,  same

10 Push Press,  same

100m run

*All barbell reps unbroken.  

5 burpee penalty  every time bar is put on ground. 

Scale as necessary.

Finisher:

50 v- ups

50 supers

100 side bends

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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