3 13

                   2018

Warmup:   

400 m  Row/run  

 2 rounds

100 jump rope,

20 ab mats,

hold bottom of squat,  1 min

Buy in:   

double under practice
triple under practice

Workout:

altap:

 10 turkish getups, 53/35

20 chinups  - ch-bar
30  bx jump, 20/16

30 wallball, 20/14

30 burpees 

 30 wallball

30 bx jmp

20  chins 

10 turkish getups 

Finisher

goals

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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