CrossFit Afterburn – BURN 30

Metcon (No Measure)

-Warm Up-

:45 on / :15

-Down Dog to arch

-superman lifts

-high plank

-Standing T spine


Metcon (No Measure)

18 Minute Amrap

6 Hang Power Clean

6 Front Squat

24 Hollow Body Plate chest press

6 Renegade Row each arm

12 Bicep curl

:30 Push Up
You can start light and add weight