1 8

                          2018

Warmup:   

3 rounds 
10 lunges
15 pass thru
30 second pigeon stretch - each leg
30 second "downward dog" stretch 

Strength:

4 rounds 
100 m farmers walk
7 strict pull-ups

Workout

   "Bad Nuts"

7 rounds 
5 thruster
7 hang pwr clean
10 sumo hp deadlift.  95/65

Finisher

1k run or 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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