11 16

                           2017

Warmup:

400m run

3 rounds
10 squats
10 ring rows
15 supers
10-10 sidebends

Buy-in:

400m ball carry run

 Workout

 "Fran"

Choose a standard that will allow you to finish under 4 minutes.

If successful, repeat "Fran" with a more difficult standard.

If unsuccessful, scale and repeat.

Finisher

Interval Rowing
Goals

  

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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