1 8

                                2019

Warmup:

3 rnds

5 burpees

33 j rope

16 split lunge

30 sec R – L side plank

Buy-in:

55 wallball, non-stop

Workout:

4 Rounds:

  10, 15, 15, 10:

knees to opposite hands (not elbows);

full squat - bx jumps,   24/20

Finisher

400m ball carry  

reps               Movement       weight	10	15	15	10	↓split totals
knees to opp  hands
squat- bx jumps
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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