3 21

                              2018

Warmup:    

3 rounds

100m run
5 pass throughs

bear crawl

1 minute Butterfly stretch

  

Strength:  

5x5 or 3x20

 front squat

 bench press or weighted dips

 weighted chin-ups

Workout:    

WOD

10 muscle ups, bar/ring,

 (OR 15 chins & 15 cleans 95/65)

20 overhead squats (95/65)

30 Turkish get-ups (53/35)

40 ring dips

50 toes to bar

Finisher:

3 rounds 

100M Faraways

15 burpees

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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