7 20

                           2017

Warmup:

100 jump rope forward and 100 jump rope backward

Or

77 double unders

3 rounds of:

10 Samson Stretch

10 Pass Thru

10 PVC overhead squats

Buy-in:

5 min of "Cindy"

5 chinups

10 pushups

15 squats

 Workout

"Fran"

21 15  9

Thrusters & chinups

Choose a standard that will allow you to finish under 4 minutes.

If successful, then repeat "Fran" with a more difficult standard.

If unsuccessful, then scale and repeat.

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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