CrossFit Afterburn – BURN 60

Metcon (No Measure)



:30 bike (good effort)

10 kip swings

5 ring row

5 strict press

:20 hollow hold

Metcon (No Measure)


3 dip and fast stand

3 push press with pause

3 push press no pause

3 push jerk with no bar

3 push jerk withbar

(have people add weight to their bar and grab some extra weight they will be adding to the bar during the emom)

3 sets

5 pausing false grip ring row


5 pausing muscle up transitions

-rest:30 b/t sets-

Metcon (No Measure)

emom x 10 minutes

min 1 – 2 mu or practice/attempts

min 2 – 3 jerks*

* build weight each set to a moderate-heavy set of 3

Metcon (Time)

3 Rounds for time

25 jerks (95/65)


25/20 cal bike

15 Minute hard cap
*mu rings or bar

burpee jumping pull or ring row