CrossFit Afterburn – BURN 30

Metcon (No Measure)

Dumbbell Rear-Delt Fly x 10-12 reps @ 21X0

v up or sit up 6-8 reps @ 2110

overhead plate hold x 45 second

tuck holdx 45 seconds

Metcon (No Measure)

Two sets for max reps:

2 Minutes of Assault Bike (or Rowing)

2 Minutes of Dumbbell Push Press

2 Minutes of Rowing (or Assault Bike)

2 Minutes of Stationary Dips