9 11

                             2018

Warmup:   

 400M run 

2 rounds 

6 Samson Stretches 

10 pass throughs 

6 push press 

10 ring rows

Strength:

 any strength movement, 12x3

Workout:

9 Rounds:

11 burpees
11 turkish getups, 35/26
11 thrusters, 65/35

Finisher

100 AbMat 

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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