2017
Warmup:
2 rnds
100 m run
- hold bottom of squat for 1 min
- 10 partner push ups (head to head, slap alt hands)
- 8 pass thru
Buy-in:
10 min EMOM
odd - 8 strict pull ups
even - 8 Dips
Workout:
12 mins
10 deadlift 95/65
7 Hang Clean, same
5 Push Press, same
100m run
*All barbell reps unbroken.
5 burpee penalty every time bar is put on ground.
Scale as necessary.
Finisher:
50 v- ups
50 supers
100 side bends
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
business scheduling
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