CrossFit Afterburn – BURN 60

Back Squat (5 rep max (20 minutes))

*use 75-80% for back squats

after every set

14 explosive bulgarian split squats

Metcon (No Measure)

E2MOM X 14 MINUTES

7 back squats 135/95

7 burpee

7 shoulder to overhead

Metcon (No Measure)

WARM UP

1:00 cat-cow

1:00 alt lizards

1:00 tempo air squat(5211 tempo)

1:00 wall sit

Metcon (No Measure)

WARM UP

empty bar…

10 back squats

8 cossack squat

6 kang squats

4 tempo back squats

Metcon (No Measure)

WORKOUT SPECIFIC WARM UP

2 rounds

3 muscle cleans

3 front squats

3 shoulder press

3 back squats

3 push press

3 reps

-dip+:02 hold

-dip+hold+push press

— push jerk + :02 hold in receiving

-push jerk

*Now build to wod weight

Metcon (No Measure)

COOL DOWN

1:00 pidgeon stretch each side

1:00 couch stretch each side

1:00 forward fold