4 3

                              2018

Warmup:   

 2 rds
5 burpees
10 inch worm
8 pass thru
30 second Sampson stretch
Hang from bar- one minute
 

Buy in:  

3 rds
5R 5L one armed kb press
7 strict pull ups
100 m farmers walk

Workout:  

40 wall ball
100 du
30 wall ball
100 du
20 wall ball

2k run

Finisher:

Interval rowing
OR
100 AbMat sit ups

100 bk ext

100 sidebends

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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