CrossFit Afterburn – BURN 60

Metcon (No Measure)

WARM UP

2 rounds each

p1- squat hold

p2- wall ball push press + 5 wb front squats+5 wb thrusters + 5 wall balls

2rounds each

p1- plank

p2- 10 kb deadlift + 10 russian twist

Metcon (Time)

teams of two

FOR TIME

150 wall balls

150 russian swings

6 laps running or 1600 m row

(20 minute cap)
Goal-

identify sets that can be done fast and unbroken for the wb and Russian swings, finish with alternating sprints