11 22

Warmup

3 rounds:

100m run

6 passthru

10 ring rows

6 sampson stretch

10 dips

Buy in

tabata 4s

pushups
ring rows

Workout:

3 Rounds:

 400m run

Any order of

50 swings,

50 goblet sq 53/35

25 burpees

Finisher

2 rounds
20 HP clns
100 OH plate carry

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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