CrossFit Afterburn – BURN 60

Metcon (No Measure)

WARM UP

30 mountain climbers

20 straight legged sit up

10 up-down

15kb deadlift

12 goblet squats

5/5 sa kb front squats

5/5 kb thrusters

15 ring row

12 kip swings

10 jump pull up

6 kipping pull up

Metcon (No Measure)

CLEAN PROGRESSIONS

8 back rack elbow punches

8 fs

6 above knee power clean

6 tall clean

6 tall cleans with 5 or 2.5

5 above the knee squat clean

5 squat clean

Squat Clean (sets 1-4 build to a heavy weight, sets 4-8 same #)

12 minute window

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
12 MINUTE CAP

-modifying options-

rep scheme- 15-12-9

pull ups- jumping pull up or ring rows. no bands

thruster– front squat, heavy kb swings or slam balls

squat clean- power clean or deadlift