CrossFit Afterburn – BURN 30

Metcon (AMRAP – Rounds)

15 MINUTE ARMAP

14/12 cal row

max hollow hold (:20-:60)

8 db ground to overhead

Metcon (No Measure)

optional finisher

2-3 sets

40 weighted russian twist

10/10 single leg hip bridges

10 v-up/tuck-up

Metcon (No Measure)

warm up-

amrap x 5 minutes

7/5 cal row

5 db burpee

:20 hollow hold

db-g2o practice

5 db deadlift

5 db russian swing

5 db american swings

3 full g2o

2×3 at moderate weight