CrossFit Afterburn – BURN 60

Metcon (No Measure)

PARTNER WARM UP

accumulate 1600 meters on rower.

switch every 200 meters, while partner holds plank

10 minute cap

Metcon (Weight)

EXTENDED WARM UP

EMOM X 6 MINUTES

min1 – ground to seated L

min2 – ground to seated R

min 3 – sit up to lunge L

min 4 – sit up to lunge R

min 5 – lunge to stand L

min 6 – lunge to stand R

SKILL

AMRAP X 6 MINUTES

full tgu play!

Metcon (Time)

4 rounds for time

20 deadlifts

20 front rack lunges

20 sit up

15m cap