CrossFit Afterburn – BURN 30

Metcon (Time)

FOR TIME

60 x dumbbell snatches

-rest 3:00-

2 rounds

6 x lunge down&back

farmer walk 100 meters

(18minute cap)

Metcon (No Measure)

2 rounds for the warm up of

5 burpee broad jumps

10 plate ground to overhead

20 mountain climbers

Metcon (No Measure)

OPTIONAL EXTRA CREDIT

tabata = 8 sets :20 on/ :10 off

tabatasit up

tabata flutter kicks