5 2

                       2017

Warmup: 

2 rnds
 1 min pigeon stretch
15 pass through
10 good mornings
Hold bottom of squat - 1 min

Buy-in: 

5x5 weighted dips or
3x20 body weight/band

 Workout 

21-15-9
OH Squat 95/65
Toe2Bar
Burpee over Bar

Finisher 

 Grip work  
3 rounds 
pinch grip walk
one arm hang (sub two arm)

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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