5 21

                          2018

Warmup:   

100 jump rope forward and 100 jump rope backward

or

66 double unders

2 rounds

4 burpees 
10 PVC overhead squats

10 Pass Thru

12 PVC OH lunge

Buy in:

1k run/row

Workout : 

20 min
6 pull-overs (sub: 12 Knee-elb)
100m OH ball carry
8 burpee ball-jump
16 over-shoulder ball drop 20/15 

Finisher

Interval Rowing
skills

  

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

                business                                                            scheduling