CrossFit Afterburn – BURN 30

Warm-up (No Measure)

WARM UP

tabata

alt single arm db deadlift

plank shoulder taps

alt single arm front squats

plank transitions(elbow to push up plank)

alt single arm db hang power clean

knee push up

alt single arm power clean

push up

Metcon (AMRAP – Rounds)

every 4 minutes for 4 sets

2 minute max effort- row/bike

5/5 single arm power clean

15 push up