12 19

                           2016

Warmup:

400 m run

3 rnds

10 burpees w twist

10 ring rows. 

Buy-in:

accumulate: 
2 min wall sit
1 min r plank
1 min l plank
2 min Hand stand hold 

 Workout

100m OH plate carry, 45/25
40 hang powerclean, 95/65
OH plate carry
30 hp cln
OH plate carry
20 hp cln
OH plate carry
10 hp cln
OH plate carry  

Finisher

1k run or row

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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