9 11

                           2017

Warmup:

400m run

3 rounds

Hold chin over bar 30 seconds

10 push ups

Hold bottom of squat 1:00

 Buy-in:

On the min.   Ten minute
2 turkish getups
10 swings

 Workout

12 min amrap

15 wall ball

15 push up
10 lunges (holding ball)

Finisher

practice: 
squat clean

  split jerk

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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