12 3

                        2018

Warmup:

3 rnds

22 dble unders

8 passthru

10 sq

8 tuck jump
rotator prehab

Buy-in:

Burpee challenge

Workout:

5 Rounds:

400m run

15 chinups

21 swings, 53/35
 then
1000m run

Finisher

handstand goals

reps               Movement             weight	1	2	3	4	5	↓split totals
400m run
15 chinups
21 swings, 53/35
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

business                                                            scheduling