Announcements

The BURN will be closed on 4th of JULY.

CrossFit Afterburn – BURN 60

Metcon (No Measure)

warm up

2 rounds

:30 bike or row

8 step ups

10 pass throughs

10 jumping overhead squats

5 broad jumps

snatch progress

5 snatch deadlift

5 high hang jump and shrug

3 high hang power snatch

3 hang power snatch

3 below knee power snatch

3 below knee hang power snatch

3 below kne power snatch

Squat Snatch (EVERY :90 FOR 8 SETS, 2 SNATCHES)

SETS 1-4 BULD

SETS 4-8 HEAVY ACROSS

Metcon (AMRAP – Rounds and Reps)

DOUBLE AMRAP

AMRAP X 4 MINUTES

7 hang power snatch (65-95/45-65)

5 box jump

-rest 2 minutes

AMRAP X 4 MINUTES

7 hang power snatch

5 box jump