9 12

                           2017

Warmup:

3 rounds

10 ring row
10 ring dips

30 second plank

100 m run

Strength:  

Oh squat

Find 5 rep max

 Workout

 5 rounds

12 burpee chinups

12 front squat 95/65

50 du / tuckjumps

Finisher

1k run

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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