CrossFit Afterburn – BURN 30

Metcon (Time)

FOR TIME

1000 meter row

50 thrusters

30 jumping pull up or ring rows

12 minute limit

Metcon (No Measure)

EXTRA CREDIT

2 rounds

20 lateral flies

10 sit up

5 ham curls with band

Metcon (No Measure)

COOL DOWN

2 minute foam roll your quads