CrossFit Afterburn – BURN 60

Metcon (No Measure)

2 rounds

row for :50 ( moderate effort)

2 wall walks + 8 ring rows

2 rounds

row for :50 (mod effort)

4 burpees + 8 jumping lunges

Metcon (No Measure)

3 sets

5-10 strict pull up

1:00 handstand hold

-rest as needed between sets-

*choose a number for each set that you can do unbroken

Metcon (Time)

4 ROUNDS FOR TIME

300m row

30 plate ground to overhead

30 ovearhead lunges
we want each round to be done in 4:00-4:30.

You have a 20 minute cap. A good goal would be to finish between 16:00-18:00

Metcon (No Measure)

3 sets

:30 plank

10 v-up

:30 right side planl

10 v-up

:30 left side planl

-rest 1:00-