CrossFit Afterburn – BURN 60

Metcon (3 Rounds for time)

3 sets

10 Bar-Facing Burpees

15 Thrusters (95/65 lbs)

20 Toes to Bar

-1 minute overhead hold with plate
Focus on moving well, dont let intensity make your movement sloppy. Try your best to keep everything unbroken/steady and your heart rate will be where we want it.

after each round catch your breath and hold 10#-45# plate overhead for 1 minute

Metcon (No Measure)

Bar complex

6 lunges with twist

6 bent over row

6 hang muscle cleans

6 front squats

6 shoulder presses

6front squats
focua on moving well and completing the complex unbroken. You are not looking for a max weight.