CrossFit Afterburn – BURN 60

Metcon (No Measure)

AMRAP X 30 MINUTES

15/10 cal bike

:30 oh plate hold 45/25

20/15 cal row

20 step up 24’/20′

:30 right side plank

:30 left side plank

1:00 plank on elbow

Metcon (No Measure)

RUMP PUMP FINISHER

3 sets

30 plate good morning

15 single leg hip bridge (l leg/right leg)

Metcon (No Measure)

WARM UP

amrap x 6 minutes

8 plate g2o

6 lunges

50 feet plate waiter carry (r/l)