CrossFit Afterburn – BURN 30

Metcon (AMRAP – Rounds)

amrap x 15 minutes

12 bent over row

9 burpees

6 shoulder press

60 single unders or 35 double unders

Metcon (No Measure)

EXTRA CREDIT

10-9-8-7-6-5-4-3-2-1

SIT UP

BANDED GOOD MORNING

Metcon (No Measure)

WARM UP

10 plank shoulder taps

5 air squats

5 up-downs

5db strict press + 5 push press