CrossFit Afterburn – BURN 60

Metcon (No Measure)

3 rounds

50′ FILLY LUNGE WITH DB

50’shuttle run

50′ straight legged bear crawl

*after warm up, put db away and take out the slam balls

Metcon (No Measure)

EMOM X 10 MINUTES

min 1 – handstand practice

min 2 – 100m run

options

– :45 static db/kb overehead hold

– :45 kick ups

– :45 handstand hold

– :25 to :30 handstand shoulder taps against wall

– :25 free standing hold

Metcon (6 Rounds for reps)

6 SETS

AMRAP X 3 MINUTES

5 HSPU/ HVY db push press

10 slam balls

8/5 cal spint row or bike

-rest 1:00 b/t each amrap
goal- repeatable unbroken efforts…we want to see almost the same score each set. push the sprints!