9 18

                         2017

Warmup:

2 rnds

8 pass through
10 swings

10 ab mats

100 m run

  

Buy-in:

3x 20 
over head box step 

 Workout

50-40-30-20-10

single-leg jumprope

Ab mats

Rest two minutes then

50 burpees

Finisher

Any movement from strength cycle
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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