CrossFit Afterburn – BURN 60

Metcon (No Measure)

WARM UP

AMRAP X 4-8 MINUTES

with small plates

10 front raises

10 lateral raises

10 reverse fly’s

20 arm circles

4cal arms only

Bench Press (9-9-7-7-5-5….)

REST AT LEAST 1:00 BETWEEN SETS

TRIPLE AMRAP (AMRAP – Reps)

AMRAP X 3 MINUTES

MAX double unders or single unders

1 minute rest

AMRAP X 3 MINUTES

MAX BENCH PRESS (55-135/35-95)

1 minute rest

AMRAP X 3 MINUTES

MAX CAL BIKE
*light/moderate weight on benchpress, they shoud be able to press at least 10 reps before even thinking about re racking it