11 30

                           2017

Warmup:

3 Rounds:

Bear Crawl

10 Box Jumps

15 Ring Rows

Strength:  

3 Rounds: 
100m Farmer walks , increase weight
6 turkish getups

 Workout

4 rounds 

3 Min AMRAP

3 Power Cleans (135/95)

6 Push Ups

9 Squats

 1 min rest, repeat

Finisher

2 rnds
10 R/10 L Weighted Split Lunge
(feet stay split, weight on front foot, perpendicular shin)
20 OH box step

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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