12/02 workout B30

CrossFit Afterburn – BURN 30

Metcon (No Measure)

Four sets of:

Goblet squat x8 reps

Rest :30

Single-Arm Dumbbell Row x 8 reps each

Rest :30

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8-12 minutes of:

8-12 Dumbbell Thrusters

8-12 Alternating Reverse Lunges with DB Farmer’s Carry

8-12 V-Ups