11 7

                       2016

Warmup:

400M run

3 rounds

5 brupees
rotator prehab

10 pass thru
10 push press

10 ring rows

Strength:

3X3 deadlift

Workout:

4 rounds

Max pushups w/o rest
Max chin-ups w/o rest
400m run

Finisher:

Interval Rowing

 Or 

Skills practice

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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