9 4

                                                         2018

Warmup:   

 100 jump rope forward and 100 jump rope backward 

3 rounds 

10 Samson Stretch 

10 Pass Thru  

100m run

Strength:   

 DL or Squat   

Workout:

AMRAP:

 5 minutes of Thrusters 95/65 

4 minutes of pull-ups 

3 minutes of burpees 

 2 minutes of KB swings 44/27 

1 minute of box jumps 20/16

OR

"COE"
10 rounds:
10 thrusters  95/65
10 ring pushups

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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