CrossFit Afterburn – BURN 60

Metcon (AMRAP – Reps)

ON A 7:00 RUNNING CLOCK

run 2 laps

max wall balls

-rest 1:00-

ON A 7:00 RUNNING CLOCK

run 2 laps

max toes to bar

-rest 1:00-

AMRAP X 7 MINUTES

100 meter run

7 wall balls

7 toes to bar

Metcon (No Measure)

TOES TO BAR PROGRESSIONS

-10 tuck ups

-10 kip swings (shoulders only)

-7 kip swings +knees up

-7 kip swings + knees up+kick

-5 toes to bar

Metcon (No Measure)

WARM UP

run 1 lap



20 up-downs

20 kb front squats

20 v-up or tuck-up

20 kb push press

20 plank knees to arm

20 kb thrusters