3 27

                              2018

Warmup:   

3 rounds  

10 Samson Stretches

10 pass thru

6 turkish getups 
12 swings

Strength:  

5x5 
Strict  overhead press

Workout:    

30 ring or bar muscle ups for time

or

30 chest to bar pull-ups, 30 knees to elbows & 30 ring dips

or

60 pull-ups & 60 ring dips

THEN

1k run/row

Finisher:

3 rounds 

100M Farmer's Walks

15 burpees

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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