12 10

                               2018

Warmup:

2 rnds

33 backwards j rope

100m run

14 one- leg j rope, R-L

10 pass thru

Buy-in:

Tabata 6s

Squats

supers

Workout:

Altap:

21 15  9

Sumo deadlift highpull  95/65

Ring dip

abmat

Finisher

50 burpees for time

reps               Movement             weight	21	15	9	↓split totals
S dl hp
Ring dip
abmat
round splits →

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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