8 14

                           2017

Warmup:

100 jump rope forward and 100 jump rope backward

2 rounds 

5 burpees
100m run
 5 Pass Thru

10 PVC overhead squats

5 Deep ring dips

Buy-in:

3 rounds

8 turkish getups

100m farmers walk

 Workout

7 rounds of:

21 Russian KB swings, 70/44

15 chest to bar pull-ups

9 Burpees

Finisher

 Back stretch
Ham stretch 

 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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