CrossFit Afterburn – BURN 60

Metcon (AMRAP – Rounds and Reps)

amrap x 13 minutes

100 double unders or 200 single unders

50 toes to bar

100 double unders or 200 single unders

50 weighted step ups (30-53/15-35)

Metcon (No Measure)

-SUNS OUT, GUNS OUT!

2-3 sets

10/10 single arm db row

:30 db half curl hold

10/10 band tricep extension

Metcon (No Measure)

-WARM UP-

Partner amrap x 5 minutes

A: single unders

B: 10 goblet squats + 8 bodyweight lunges + 8 up/downs

AMRAP X 7 minutes

A: 5 v-up + hollow hold

B: 8 Goblet step up + 6 Burpee