11 14

                            2017

Warmup:   

2 rounds:

100m run

rotator prehab
pushup
supers 

Buy in:    

find 5 rep max
OH sq 
bench press

Workout

6 rounds
10 wallball, 
10 knees to elbows
10 burpees

Finisher

2k run/row

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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