1 30

                      2019

Warmup:

2 rnds

33 bkwards jrope

8 passthrU

20 sec L-Hang
rotator prehab

Buy-in:

1K run

Workout:

3 Rounds (4 min each):

 On the minute:

Wallball, 20/15

Bx jump, 20/16

Swings, 53/35

Abmats

3 min rest. Then

21 15  9

HP cleans, 95/65

Ring dips

Finisher

Goals

Dbl under practice

reps               Movement             weight	1	2	3	↓split totals
Wallball, Bx jump, Swings, Abmats
rest	21	15	9
Pwr cleans, 135/95 Ring dips
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