11 14

                           2016

Warmup:

2 rnds
8 passthru
20 abmat
20 supers
15 swings

then

running clock: 

1 min jump rope 

1 min jump rope with L foot,

 1 min jump rope with R foot,

 1 min double unders. (OR BACKWARDS)

3 squat penalty for each miss. 

Buy-in:

10 min EMOM: 

6 strict pull ups,

 6 dips

 Workout

1000m run

30 wallball

30 knees to elbows

1000m run

30 knees to elbows

30 wallball

1000m run

Finisher

stretching / mobility

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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