CrossFit Afterburn – BURN 60

Metcon (No Measure)


5 Strict Ring Dips

:10 Seconds reverse grip Barbell Row Hold

:15 Seconds Double Kettlebell Static Squat Hold

Metcon (No Measure)

4 Rounds:

:20 Ring Dip Support Hold

:25 hollow hold

:30 Hand Stand Hold or plank with extended arms

Arms On Fire (Time)

100 kettle bell swings
-Log in time and weight

-It will be retested