12 21

                           2015

Warmup:

100 jump rope forward and 100 jump rope backward

Or

77 double unders

3 rounds of:

6 Samson Stretch

6 Pass Thru

10 PVC overhead squats
10 ring dip

Buy-in:

5 min of "Cindy"

5 chinups

10 pushups

15 squats

 Workout

3 rounds, 4 min "Fran"

21 15  9 - ad lib rests

Thrusters and chinups

Finisher

66 kbell snatch

Bulgarian deadlift practice

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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