CrossFit Afterburn – BURN 60

Warm-up (No Measure)

AMRAP X 6 MINUTES

20 single unders

10 kip swings

8 ring rows

6 lunges

Metcon (No Measure)

EMOM X 10 MINUTES

MIN 1 -10-15 bent over row

MIN 2 – :45 of double unders or simgle unders

Metcon (Time)

FOR TIME-

50 lunges

50 knees to elbow

100 double unders or 200 single unders

5 burpee pull up

40 lunges

40 knees to elbow

80 double unders or 160 single unders

10 burpee pull up

30 lunges

30 knee to elbows

60 double unders or 120 single unders

15 burpee pull up

25:00 hard cap