12 4

                                2018

Warmup:

3 rnds

33 bkwards j rope

10 pass thru

30 sec hamstring stretch

30 sec quad stretch
8 burpees

Buy-in:

1000m run/row 
for time

Workout:

7 Rounds:

 12 kn to opp hand

15 burpees

18 ring dips

Finisher

---

reps         Movement      weight	1	2	3	...	7	↓split totals
12 kn to opp hand
15  burpees
18 dip
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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