CrossFit Afterburn – BURN 60

Hang Power Clean (2 reps)

12 ring rows after every 2 hang power cleans

Metcon (2 Rounds for time)

Two sets for times of:

30/25 Calories of Assault Bike

20 Burpee Box Jump-Overs (24-30″/20-24″)

Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.