12 12

                           2016

 Warmup:

2 rounds: 

10 squats

10 pass thru

10 OH lunges,

 10 ring row  

Buy-in:

2 rounds

10 turkish getups, 53/35
100m faraways

 Workout

Sissy Test -- by 2s

ALTAP:

Swing-burpee pyramid: 53/35

2 swing - 20 burpees

4 swing - 18 burpees

6 swing - 16 burpees  ...

...

... 18 swing - 4 burpees

20 swing - 2 burpees

Do not rest during swings 

Finisher

3 rounds 

50 supers or bk ext

50 abmats or ghd situps
50R - 50L sidebends

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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