CrossFit Afterburn – BURN 60

Metcon (Time)

FOR TIME

fromm 0:00 to 3:00

40 front squats (135/95)(95/65)

from 3:00 to 7:00

30 toes to bar

30 burpees

from 7:00-12:00

80 wall balls

12:00 to 18:00

2 laps run

200 DU/ 300 SU
GOAL – segmented style effort with mix of weightlifting, gymnastics, monostructural. Workout will be grind. Goals is moderate to high volume and cycling reps quickly