CrossFit Afterburn – BURN 30

Metcon (No Measure)

2 ROUNDS

50m shuttle run

15 air squats ->20 db squats

1:00 plank

Metcon (AMRAP – Rounds and Reps)

amrap x 18 minutes

1 lap run

20 sit up

20 db front squats

* EXTRA CREDIT

do 10 knee 2 chest for every round that you complete