CrossFit Afterburn – BURN 60

Metcon (No Measure)

warm up

amrap x 7 mniutes

8/8 single leg rdl

5 inchworms

20 glute bridges

-deadlift-

5 slow tempo ( mid shin to top of knee)

5 slpow tempo deadlift from midshin to hips

5 full deadlifts

-arnold presses-

5/5 single arm arnold press

5 arnold press (both arms)

Deadlift (3)

Metcon (Weight)

IN TEAMS OF 2

emom x 10 minutes

min 1 – 3 deadlift (heavy, you choose the weight)

min 2 – 6 seated db arnold presses

DEATH BY BURPEES (AMRAP – Rounds and Reps)

MIN 1 – 1 BURPEE… REST REMAINDER

MIN 2 – 2 BURPEE… REST REMAINDER

MIN 3 – 3 BURPEE….REST REMAINDER

-20 MINUTE CAP-
CONTINUE UNTIL YOU ARE NOT ABLE TO COMPLETE THE AMOUNT OF BURPEES IN THE MINUTE. IF YOU FAIL, TAKE 1-2 MINUTES OFF AND START BACK AT 5 BURPEES, THEN 6, AND SO ON…