Announcements

The BURN will be closed on 4th of JULY.

CrossFit Afterburn – BURN 60

Metcon (No Measure)

warm up

3 rounds with a single light db

3 push up to down dog

5/5 single leg cross body db rdl

7/7 arnold press

9 cal row

Metcon (No Measure)

on a 10 minute running clock

hand stand push up development

options

BEGINNER

5×3 pike push up on box

(or db shoulder press)

INTERMEDIATE

5X3 negative hspu

ADVANCE

emom x 5 minutes

1-3 tempo hspu

then

every :30 for 10 sets

1 kipping or strict hspu

Metcon (No Measure)

TWO PARTS

on a 7 minute running clock

1000 meter row then…

max hspu in remaining time

immediately

for time

35 db/kb man makers

(row l, row r, push up, g2o)

Metcon (No Measure)

suns out, guns out

3 sets

7db double hammer curl

7 db double curl

7 db double half curl