11 7

                          2017

Warmup:

3 rounds
5 burpees

6 turkish getups

30 sec L-hang

Buy in:    

stretch

 Workout

400m run

50 chinups
100 pushups
150 squats

400 run

10 HS pushups
20 ring rows
30 bx jumps, 24/20

Finisher

Any order/combo ... Any ordbo

100 abmats

100 supers

150 side-bends

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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