6 7

                          2017

Warmup:

100 jump rope forward and 100 jump rope backward

3 rounds of:

10 Samson Stretch

10 Pass Throughs

10 PVC overhead squats

5 Deep ring dips

Strength:    

5x5

Back sq

 Workout

6 rounds 

18  Russian KB swings (70/44)

12 chest to bar pull-ups

9 Burpees

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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