12 1

                           2016

Warmup:

2 rounds: 

10 PVC pass through,

 5 PVC around the world

5  spiderman lunge with twist, 

10 mountain climbers

Strength:  

4 minute Fran

 Workout

21 15  9
OH sq, 95/65
HP clean,
toes to bar

then

21 burpees

Finisher

4 x 50m running sprints (north)
or 
4 x 100m  rowing sprints

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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