12 13

                                                 2019

Warmup:   

 400M run

3 rounds:

6 burpees
8 Samson Stretches 

8 pass thru

10 inch worms  

10 ring rows

 Buy-in:  

77 double unders 

Workout:

3 Rounds:

100 sq
25 pull-ups 

10 hang power Snatch (95/65)

then

200 squats

Finisher

 Interval Rowing  


GOALS

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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