CrossFit Afterburn – BURN 60

Shoulder Press (12 minutes to find 5rm)

if you find your 5 rep max before the time is up, keep hitting sets of 5 at alower weight 10-20 pounds under

Metcon (No Measure)

4 sets of 12

dumbbell strict shoulder press ( each arm)

15-20 knees to chest in between each set

Barbell Row (8-12 sets of 10 reps)

perform 20 fast banded pull aparts in between each set