CrossFit Afterburn – BURN 60

Metcon (AMRAP – Rounds and Reps)

AMRAP X 7MINUTES

2 front squats (185/135)(135/95)

4 strict handtsand push up or 8 hand release push ups
GOAL- quick and dirt amrap.

FOCUS- moderate bar loading and proper hspu scaling to ensure we have fast rounds

1000m Row (Time)

Max Effort 1000m Row
GOAL- sprint, we want to try to get a new pr

POST WORKOUT STRENGHTH

2 SETS

max front squats

-rest as needed b/t sets-
*use the same weight from the metcon, movement can not stop at the top….must be consecutive reps