11 8

                                 2017

Warmup:   

3 rnds

5 burpees

rotator prehab
20 supers

10 passthru

Buy-in:   

400m run
ham stretch
back stretch

Workout:   

 7 rnds

7 power cleans, 95/65
7 OH press, same
7 bar-jump burpees

Finisher:

150 double unders, practice

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

FitWorks blog at BlogWorks,

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CrossFit Burbank mainsite,

HERE.

FitWorks is CrossFit in  Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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