CrossFit Afterburn – BURN 60

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (No Measure)

3 SETS

:30 RUSSIAN TWIST (WEIGHTED)

15 ABMAT SIT UP

:30 BODY WEIGHT RUSSIAN TWIST (QUICK)

15 ABMAT SIT UP

-REST:60-

Metcon (No Measure)

WARM UP

AMRAP X 8 MINUTES

8 db front squats

8 db sumo deadlifts

8 db step-ups

8 db strict press

250 meter row