11 5

                             2018

Warmup:   

 400M run 

3 rounds 

10 Samson Stretches 

10 pass throughs 

10 inch worms 

10 push press 

30 sec  handstand holds

Strength:

 any strength movement

Workout:  

21-18-15-12-6-3
Wall ball sit ups
Military press 65/45

Then—

3-6-12-15-18-21
Ring rows
Supers ---  or Bk ext

Finisher

3min burpee challenge

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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