7 12

                           2017

Warmup:

3 rnds

10 passthru

10 sampson stretch

5 burpees w twist

100m run

Buy-in:

100 abmat

75 bk ext

 Workout

5 rounds:

5 deadlifts, bodyweight - 2/3

20 sq,

15 knees to elbows,

100 meter run.

Finisher

100 abmat

100 bk ext

1000 bench press 

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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