4 5

                              2018

Warmup:   

400M run

3 rounds of:

 6 burpees 
10 pass thru

10 push press

10 ring rows

Strength:

5x5 front squat

Workout:

3 rounds of:

7 strict pull-ups

7 handstand push-ups

7 box jumps 24/20

followed by

 6 rounds:

7 kipping pull-ups

7 push press (95/65)

7 box jumps    24/20

  

Finisher:

100 AbMat sit ups

100 supers

150 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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