CrossFit Afterburn – BURN 30

Metcon (No Measure)

WARM UP

40 penguins

5/5 single arm kb deadlift

40 line hop(feet together lateral hop)

5/5 sa kb russian swings

20 leg swings

5/5 kb clean

5 double kb cleans

10 reverse lunges unweighted

5 double kb front rack reverse lunges

Metcon (Time)

4 rounds for time

1 lap run

20 alt dbl kb front rack reverse lunges

40 russian twist

15minute cap
time per round should be at 3:30.