CrossFit Afterburn – BURN 60

Metcon (No Measure)

EMOM X 8 MINUTES

MIN 1 – :30 bike +5 burpee

MIN 2 – :30 jump rope + 10 g2o with plate

Metcon (Time)

FOR TIME-

50/40 cal bike

50 double unders or 100 single unders

50 box jumps (20′-30’/18′-24′)

50 double unders or 100 single unders

50 alt db snatches(35-55/20-35)

50 double unders or 100 single unders

50 burpees

50 double unders or 100 single unders
25 Minute CAP

Goal- sustainable pace for a long chippe, dont burn out on the bike….just keep moving!

once you get to those burpees.. can you punch the gas!?

Metcon (No Measure)

abs!

3 sets

:30/:30 side planks

20 alt. v-up