3 7

                                                                2019

Warmup:   

4 rounds

 100m Rowing: as close as possible to 100m -- 

The difference (plus or minus) from 100 is round's score per round. 

Lowest total wins.

Strength: 

Three sets:

Weighted Ring Dips, weighted(4-6 reps)

L Pull-ups (4-6)

Pistols,  or practice (10 )

Workout:

14 Min:

20 Double unders

30 Abmats

10 Bx jumps (24/20)

 10 Push ups, strict

Finisher

goals

150 sidebends
100 supers OR 50 BK ext

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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