CrossFit Afterburn – BURN 60

Metcon (No Measure)

4 SUPER SETS

5 strict chin ups

3 kb strict press + 3 kb push press

:30-:60 rest

Metcon (AMRAP – Rounds)

AMRAP X 15 MINUTES

10 KB/DB PUSH PRESS (30-55/20-35)

10 KNEES TOP ELBOW

15/12 CAL ROW

Metcon (No Measure)

FOR QUALITY

60 single leg hip bridges

Metcon (No Measure)

warm up

emom x 8 minutes

min 1 – :50 row (increasing pace)

min 2 – 5/5 single kb arnold press, remaining time burpees