8 9

                                2018

Warmup:   

100 jump rope forward 
100 jump rope backward 
2 rounds of: 
10 Samson Stretch 
10 Pass Throughs 
15 sec handsand
5 ring dips

Buy-in:  

100 abmat
100 supers
100 sidebends

Workout:  

4 minute Fran

21 15  9:

  appropriate weight to hit precisely 4 min

thrusters
chinups

Repeat to hit 4 minutes ( closer or again)



Finisher

33 burpees
22 turkish getups

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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