5 4

                       2017

Warmup:

200  j rope

3 Rounds

1 Minute Pigeon Stretch

Hang from bar 30 seconds

400 Meter Run

Buy-in:  

3x10 Front Rack Lunge 

 Workout 

"Deez Nuts" 

7 Rounds 

3 Thrusters 135/95

5 Hang Clean

7 Sumo DL HP

Finisher

Interval Rowing

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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