11 3

                           2016

Warmup:

2 rounds: 

4 burpee, 

8 pass thru

 10 OH lunges, 

10 ring row
rotator prehab

Buy-in:

10 min  EMOM:

4 squat clean

6 burpees

 Workout

7 rnds

Run 400 meters
15 Box jump (24/20)
15 Wall ball shots, (20/14)

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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