7 26

                           2017

Warmup:

400M run

3 rounds of:

6 burpees 

10 pass thru

10 push press

10 ring rows

Strength:  

5x5 overhead squat

5X5 bench press or weighted dips

5x5 weighted chin-ups

OR

strength cycle 20s

Finisher

100 AbMat sit ups

100 supers

150 sidebends

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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