4 18

2017

Warmup:

3rnd
5 burpees
10 swings
10 kbell snatch
10 kbell OH press  

Buy in:

2 rnds
44 s dl hp
22 dips

Workout:

Bookends:

                                        100m run (or 50 jrope)

10 thrusters - 100m run

15 burpees  - 100m run

20 chinups  - 100m run

25 pushups - 100m run

30 abmats - 100m run

30 abmats - 100m run

25 pushups - 100m run

20 chinups  - 100m run

15 burpees  - 100m run

10 thrusters - 100m run

Finisher

ham calf back stretch

2 rnds
1 min L-sits
1 min plank

reps                   Movement               weight	1	2	3	↓ split totals
10 x 11 100m run
10 - 10 thrusters, 95/65
15 - 15 burpees
20 - 20 chinups
25 - 25 pushups
30 - 30 abmats
round splits →

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

FitWorks is CrossFit in near and around Burbank, Ca, 91505

824 Hollywood Way

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

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