Announcements

Memorial Day 5/27- We will be hosting only one class for the day
It will be “MURPH” at 7AM. ALL MEMBERS WELCOMED

CrossFit Afterburn – BURN 60

Metcon (No Measure)

EVERY 11:00 X 3 SETS

250 meter row

40 double unders or 80 single unders

30/20 cal bike

40 sit up

30/20 cal bike

40 double unders or 80 single unders

250 meter row

Metcon (No Measure)

WARM UP

3 rounds (7 minute cap)

200 meter run -> 150 meter run->100 mrun

80 su->60su or 30du->40su or 20du

30walking lunges->20wl->10wl