12 4 -- Alexis G BDay WoD

                            2017

Warmup:

 2 Rounds:

6 burpees

20 lunges
rotator prehab

15 Push Ups

Strength:  

EMOM: 10 Minutes

Odd: 5 Thrusters (95/65)

Even: 5 chest to bar chinups

 Workout

22 min amrap

22 wall ball,  20/10
100m run 
22 ground to over head 95/65
100 m run 

Finisher

Interval 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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