12 12

                          2018

Warmup:

2 rnds

33 j rope

10 passthru

5 burpees
rotator prehab

 20 sec L-hang
100m run

   Buy-in:

Tabata 6s

lunges
handstand hold

Workout:

ALTAP:

 50 Wallball, 20/15

---

3 rnds

15 ring rows

10 pushups, slap-clap

---

50 WB

Finisher

Interval rowing

reps               Movement             weight	1	2	3	↓split totals
50 Wallball, 20/15
3 rnds
15 ring rows 10 pushups, slap-clap
50 WB
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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FitWorks is CrossFit in near and around Burbank

824 Hollywood Way, Burbank, CA 91505

(626) 863-0008                   (818) 939-1188

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