CrossFit Afterburn – BURN 30

Metcon (Time)

3 ROUNDS FOR TIME

run 400 meters

15 knee raises or sit up

20 slam balls

10 db strict press

Metcon (No Measure)

WARM UP

2 rounds

run

5/5 strict press

10 alt groiners

10 slam ball deadlift

20 alt plank shoulder taps