1 4

                          2018

Warmup:   

400 m run

Then

 3 rds
10 wall squats
30 sec Sampson stretch
15 pass thru 

Strength:

5x5 thrusters
***increase weight each set 

Workout

4 rounds 
7 toes to bar
14 push press 95/65
21 burpee

Finisher

400 m farmers walk 
22 turkish getups

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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