CrossFit Afterburn – BURN 30

Metcon (Time)

18/12 Calories of Assault Bike

6 Dumbbell Man-Makers

400 Meter Run

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

Metcon (Weight)

Four sets of:

Deadlift x 6-8 reps

Single-Arm Dumbbell Press x 6 each arm

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg