8 31

                           2017

Warmup:

3 rnds

10 passthru

10 sampson stretch

5 burpees w twist

100m run

Buy-in:

100 abmat

75 bk ext

 Workout - kelso protocol

15 Rounds, 15 min:

5 thrusters, 95/65, at top of minute

As many ring rows as possible for rest of minute

75 thrusters all together --

most ring rows is best score.

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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