CrossFit Afterburn – BURN 60

Metcon (No Measure)

5 X 3

-WEIGHTED STRICT PULL UP/ UNWEIGHTED

-BANDED STRICT PULL UP

-NEGATIVE PULL UP

Metcon (AMRAP – Rounds)

EMOM X 21 MINUTES

MIN 1 – 200/150 meters on rower or run

MIN 2 – 15 Box jumps

MIN 3 – YOU PICK

-10 strict pull up

-10 strict ring row

-10 DB bent over row

Metcon (No Measure)

WARM UP

AMRAP X 8 minutes

10 push up into arm raise (:02 hold at top)

10 v- up

5/5 single arm row

20 reverse flies with plate

:30 hollow hold