12 6

Warmup:

3 rounds: 

15 seconds Fast Feet,

15 seconds butt kickers, 

10 squats,  
5 push ups; 

THEN 

400 m run/row

Strength:     

 5x5 front squat  

 Workout

4 rounds, 3-minute each

12 wall balls (20/15), 

10 full squat cleans (65/40),
then

s dl hp, 65/40

rest 1 minutes between rounds;

 (score is total sumos)

Finisher

Tabata, 4 min total,

alternate each time: 

 plank hold; 

abmat situps;

 v-ups; 

russian twists 

  

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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