CrossFit Afterburn – BURN 30

Metcon (No Measure)

-Station 1 –

10 Groiners

15 Wall Ball

20 Plate Ground 2 Overhead

-Station 2-

6- Row into Clean into Front Squat

4/4- Split Stance Barbell Row

10- Thrusters

-Station 3-

12 Bench Press

36 Double unders or 50 Singles
Station 1- Get the heart rate up- Move steady

Station 2- Move with control- Moving slow and controlled with the bar stimulates the muscles growth and strength development while BURNING calories

Station 3-

Move moderate load on the Barbell- keep intensity high, get as many rounds as possible! — you want to complete the 12 bench press in at least two sets