8 30

                           2017

Warmup:

 400 M Run

2 Rounds

10 Ring Rows

10 Ring Dips -  Hold last 20 sec 

15 Pass Thru

15  Squat

Stretch

Calf

Achilles

Buy-in:

 3 X 10 Bench
5 X 5 Weighted Pull Ups

 Workout

 12 EMOM

Odd-
25 DU   OR   Jump rope, 15 L 15 R

Even- 
8 Burpees

Finisher

Tabata

Ab Mats

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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