Announcements

The BURN will be closed on 4th of JULY.

CrossFit Afterburn – BURN 30

Metcon (No Measure)

AMRAP X 4 MINUTES

:30 BIKE

5/5 SINGLE ARM DEADLIFT

5 UP DOWNS

5/5 ALT V UP

Metcon (AMRAP – Reps)

5 sets (:30 on/:30off)

max cal bike

max sit up

max alt db snatches

Metcon (No Measure)

optional extra credit

2-3 sets

20 alt plank db slides

10/10 split squats

:60 hollow hold