CrossFitBurbank.com HERE
(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
fw@FitWorksTraining.com

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Monday, November 11

11 11

WARMUP
3 rnd
100m run
10 arm swings, ea/frnt/bck
8 pushups
10 sq
6 passthru
rotator prehab


BUYIN
5 RNDS
10 shuttle runs
10 turshish getups


WORKOUT
12 min AMRAP
Unbroken Sets:
1-3 Strict Pullups
5 Piked HSPU
5 Box Pistols (ea/s)

When sets cannot be maintained 
unbroken, drop reps by 1 across. 

on 15 minute mark

3 rounds for time
30 Situps
30 Air Squats

BONUS
2 rnds
2:00  Row
 2:00 Suprapatellar Smash & Floss (ea/s)
2:00  Row



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