7 17

                      2018

Warmup:

3 rnds

33 j rope

10 passthru

5 burpees

 20 sec L-hang

Strength:    

3x12
Any strength movement

Workout:

Top of minute:

5 burpees, then

x Wallball, 20/15

Accumulate 100 wallballs (Kalsu protocol)

SCALE at 4 burpees

Finisher

Interval rowing 

goals

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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