1 30

                           2016

Warmup:

400M run

3 rounds:

10 Samson Stretches

10 pass thru

10 inch worms

10 abmat

then 

400m run

Strength:   

 deadlifts

 Workout

AMRAP 20 min 

15 cleans (75/45)

15 OH Press 

10 Knees to elbow
10 plate sq, 45/25

Finisher

Interval Rowing

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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