CrossFit Afterburn – BURN 30

Metcon (No Measure)

EMOM X 16 MINUTES

MIN 1 – 8/8 single arm ring row

MIN 2 -10 heavy goblet squats

MIN 3 – :45 plank

MIN 4 – :45 BIKE

Metcon (No Measure)

WARM UP

4 minutes

10 alt bent over row

10 alt plank db slides

10 alt groiners

10 goblet squats