CrossFit Afterburn – BURN 60

Metcon (No Measure)

EXTENDED WARM UP

-build to the heaviest workout weight for 2 sets of 3 reps

Metcon (2 Rounds for time)

2 sets

20 hang power cleans 95/65

15 ring dips

15 hang power cleans 135/95

15 ring dips

10 hang power cleans 155/105

15 ring rips

-rest 5:00 between sets-

Metcon (No Measure)

2 rounds

15 gorilla jumps

10 hip bridges

10 lizard + twist

5 broad jumps

Metcon (No Measure)

EXTRA CREDIT

3 SETS

:30 HOLLOW HOLD

10 JUMPING V UP