CrossFit Afterburn – BURN 30

Metcon (AMRAP – Reps)

3SETS

:45 max ring row

:15 rest

:45 max push up

:15 rest

:45 max plate g2o

:15 rest

:45 max jumping alt. lunges

:15 rest

Metcon (No Measure)

optional extra credit

2-3 sets

30 banded side steps

15 hip bridges

15 reverse flies

Metcon (No Measure)

WARM UP–

10 ring row

5 knee push up

10 alt lunges

5 plate deadlift

:30 plate overhead hold